x Abu Dhabi, UAEFriday 28 July 2017

Move of the week: TRX single-leg squat

Michael Lancaster, a TRX-trained personal trainer at Dubai’s Platform 3 gym, demonstrates the sixth exercise in our eight-part weekly series of TRX workouts.

Step 1. Satish Kumar / The National
Step 1. Satish Kumar / The National

Michael Lancaster, a TRX-trained personal trainer at Dubai’s Platform 3 gym, demonstrates the sixth exercise in our eight-part weekly series of TRX workouts. Do this move alone, or incorporate it into your own fitness routine or watch this space over the next two weeks to create a comprehensive total-body, strength-building regime. Go to www.thenational.ae/bodyandsoul, where we collect the workouts and post video demonstrations.

Adjust the TRX to be mid-length. Hold the handles with the arms bent and the body facing the suspension anchor point. Stand on one leg, with the other stretched out in front of you.

Lower the body so that the knee joint passes through 90 degrees, putting pressure through the heel.

Keep your back straight and use the TRX for support, rather than hanging off of it. Ensure the other leg stays off the ground.

Push back up through the heel to return to the starting position.

Key points: keep the force through the heels to activate the legs and glutes. Keep the back straight. Don’t hang off of the TRX too much; use it to guide you down to 90 degrees.

Progression/variation: include a hop at the top of the movement to challenge unilateral leg power and make the exercise more of a cardiovascular challenge.

Muscles targeted: legs, glutes, core.

Sets and reps: one to three sets of 15 to 20 reps, with 30 seconds to one-minute rest between sets.

Platform 3 sells TRX Suspension Trainers for Dh950. They can also be purchased from major sporting shops throughout the UAE