The Floating Heel Single-Leg Squat ISO + Face Pull with Plate is an advanced exercise that combines lower body stability and upper body strength. It targets the quadriceps, glutes, hamstrings, calves, and muscles of the upper back and shoulders. Here's how to perform it:
Equipment Needed: A weight plate or resistance band.
- Starting Position:
- Stand on one leg with the other leg lifted slightly off the ground, keeping the knee bent at approximately 90 degrees. This is the floating heel position.
- Hold a weight plate or grip a resistance band with both hands, with arms extended in front of you at shoulder height. This is the starting position for the face pull.
- Lower Body Movement (Single-Leg Squat ISO):
- Slowly lower your body into a single-leg squat position, focusing on maintaining balance and stability.
- Aim to lower until your thigh is parallel to the ground or as low as you can comfortably go while keeping good form.
- Hold this position (isometrically) for a predetermined amount of time, such as 5-10 seconds, maintaining tension in your leg muscles to stabilize your body.
- Upper Body Movement (Face Pull with Plate):
- While holding the squat position, perform a face pull by pulling the weight plate or resistance band towards your face, keeping elbows high and wide.
- Squeeze your shoulder blades together as you pull the weight towards your face, aiming to bring the plate or band just below your chin level.
- Pause briefly at the end of the movement to maximize muscle contraction in the upper back and rear shoulders.
- Return to Starting Position:
- Slowly extend your arms back out in front of you, straightening your elbows to return to the starting position for the face pull.
- Gradually rise back up from the single-leg squat position to return to standing on one leg.
- Switch Legs and Repeat:
- Perform the exercise on the opposite leg, maintaining balance and control throughout the movement.
- Complete the desired number of repetitions or hold times for each leg.
Tips for Performing the Floating Heel S/S ISO + Face Pull w/ Plate:
- Focus on maintaining proper form throughout the exercise to avoid injury and maximize muscle engagement.
- Engage your core muscles to help stabilize your body during both the lower body and upper body movements.
- Use a weight plate or resistance band that challenges your upper body strength while allowing you to maintain control and proper form.
- Gradually increase the difficulty of the exercise by holding the isometric squat position for longer durations or increasing the resistance used for the face pull.
Incorporating the Floating Heel Single-Leg Squat ISO + Face Pull with Plate into your workout routine can help improve lower body stability, enhance balance, strengthen the muscles of the upper back and shoulders, and promote overall functional strength.
