Thigh exercises with  arms  

Health

 

Squats with  arms

Exercise details

  • Target muscle: Gluteus Maximus, Quadriceps
  • Support muscles involved: Adductor Magnus, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Stabilizers: Erector Spinae, Levator Scapulae, Middle and Lower Trapezoid, Rectus Abdominis, Leaning Muscles
  • Exercise type: Composite pressure

Starting position

  1.   Stand with a pair of one-arms at your sides. Your legs should be shoulder-width apart and pointing slightly outwards.

Exercise

  1. Keep the torso upright and the shoulders back. When squatting, take a breath while pushing your butt back and bending your knees forward. Lower at least until your thighs are parallel to the floor.
  2. Exhale as you return to the standing position, pushing into the drinks.
  3. Repeat the prescribed number of repetitions.

Comments and tips

  • Keep your torso upright, shoulders back, head up and feet outstretched.
  • Keep your knees and feet in the same direction.
  • Use the squat with one arms as an auxiliary exercise to improve the squat with a large barbell.
  • One of the advantages of a single-armed squat over a large barbell squat is that you can do it anywhere and no helper is needed.
  • One-handed squat can also replace a large barbell squat as your primary four-dominant (squatting) exercise during weeks of deload, or if a large barbell squat is too heavy for your cross area.

 

 

Lunges with one arm

Exercise details

  • Target muscle: Gluteus Maximus, Quadriceps muscle (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
  • Support muscles involved: Adductor Magnus, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Exercise type: Composite pressure

Starting position

  1.   Stand with your feet together, hold one hand in each hand, hands on your hips.

Exercise

  1. Inhale as you take a big step forward with one foot, step on your heel first and then lower your forelegs.
  2. At the same time, keep your torso upright and tilt your body until the knee of your support leg almost touches the floor.
  3. Exhale as you return through the heel and step back to the starting position.
  4. Repeat with the opposite leg.
  5. Keep alternating your lunge leg.

Comments and tips

  • Keep your torso upright and point your head, feet and knees forward.
  • Keep the dumbbells at your sides or slightly behind you, which can help you balance.
  • When lowering the knee, do not allow the front knee to slide out in front of your toes.
  • The bigger your lunge, the more emphasis you put on your gluteus maximus instead of your quadriceps muscles.
  • A one-armed lunge is a very beneficial exercise that will help you develop balance, coordination and unilateral (unilateral) functional strength of the lower body.

 

Lunges on a bench with one arm 

Exercise details

  • Target muscle: Quadrilateral muscle (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Supporting muscles involved: Gluteus Maximus, Adduktor Magnus, Soleus, Gastrocnemius
  • Dynamic stabilizers: Hamstrings
  • Exercise type: Composite pressure

Starting position

  1.   Hold a pair of one-handed arms at your sides and stand facing a raised platform, such as a bench.

Exercise

  1. Exhale as you slowly ascend the bench, starting with your right foot.
  2. Put both feet together on the bench.
  3. Inhale when slowly descending from the bench, first descend with your right foot.
  4. Put both feet together on the floor.
  5. Repeat and alternate the foot with which you step on the bench up and down.

Comments and tips

  • Be careful not to jump / bounce on the bench or fall back off the bench. Control your movement and use your muscles to slowly raise and lower. If you find that you need to jump, choose a lighter weight.
  • Keep your knees by your toes to ensure that you engage your gluteus maximus and upper quadriceps tissue.
  • Keep your body upright and point your legs and knees in the same direction.
  • To emphasize the gluteus maximus, stand further away from the bench; if you want to engage mainly your quadriceps muscle, stand closer to the bench.
  • The higher the bench, the more emphasis you place on the gluteus maximus.
  • A lunge on a bench with one arm is a great exercise for developing one-sided functional strength of the legs. You can also use it as an auxiliary exercise to improve the squat with a barbell.

 

 

Sumo squats with  arm

Exercise details

  • Target muscle: Quadrilateral muscle (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
  • Support muscles involved: Gluteus Maximus, Pectineus, Gracilis, Adductor Magnus, Adduktor Longus, Adduktor Brevis, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Exercise type: Composite pressure

Starting position

  1.   Grasp one end of the one-handed dumbbell with both hands.
  2.   Stand with your feet wide apart and pointing 30 to 45 degrees to the sides (sumo stance).
  3.   Keep your hands free on the front of your body so that the other end of the barbell hangs down between your legs.

Exercise

  1. Keep your hands fixed and your torso upright. Inhale as you lower the barbell toward the floor by bending your hips and knees. Lower at least until your thighs are parallel to the floor.
  2. Hold on until you count to 2.
  3. Exhale as you push back.
  4. Repeat.

Comments and tips

  • Keep your head up, torso erect, back outstretched and feet straight.
  • Keep your knees and feet facing the sides in the same direction.
  • Do not allow the barbell to come into contact with the floor. If possible, stand on a raised surface to make room for the full range of motion without the barbell hitting the ground.
  • You can use a kettlebell instead of a dumbbell.
  • Sumo squat with one arm is excellent for mastering the basic form of squat, especially the way to keep the knees outwards with the squats, the head up and the torso upright. Because your body’s center of gravity is low, exercise is relatively easy. Sumo squat with one arm is also easy on your cross area, so it is also suitable for people who suffer from low back pain.

 

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