Getting a deep, full range of motion on the squat can be a challenge...this setup makes it easy.
To do this one, you'll need an adjustable incline bench and a solid bar to grab onto (e.g. a bar set in the power rack, braced against the uprights, or a Smith machine bar).
You can do this one with just bodyweight to start, then add weight by holding a dumbbell in one hand for greater resistance.
The movement pattern is almost EXACTLY like what you see in a pendulum squat machine.
Set the bench to about 45 degrees on the incline (doesn't have to be exact). The seat should be about a foot in front of the bar you're going to be holding onto.
I have a weight plate set on the floor to brace the bench against the frame of the rack to fully insure it won't slide (this is important, obviously). If your gym has good flooring, it shouldn't be an issue...I've got a carpeted rug there.
This might take a bit of messing around with setup for your height, etc. Grab the bar then set your foot on the bottom of the inclined part of the bench. Hold the dumbbell in your other hand.
Now squat down, keeping your grip on the bar.
Come down as far as you can. This can be partway or can be maximum range, like I demonstrate here. This is similar to a pistol squat in terms of depth.
Now push back up and repeat.
The grip on the bar is the pivot while the incline face of the bench mimics the position of the pendulum squat, taking almost all the torque off the knee joint. You can see even at the very bottom, my lower leg is still vertical.
Do all your reps on one leg, the switch to the other. Since the non-working leg is not involved at all, there won't be much in the way of local fatigue that will affect your reps on the second leg.
Now come down.
You can do this one in just about any rep range you like (even very low reps with heavier weight).
You won't be able to get as fully heavy as you would with a pendulum squat machine that works both legs at the same time, but you'll get similar benefits and you'll get the benefits of single leg work.
This is a single-leg squat variation that's easy on the knees and the lower back.
Dumbbell Switch Leg Splits are another excellent variation for targeting the quads.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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