The weight has no other support than your foot, on the metatarsals. This exercise should not be performed by beginners or under no supervision. If you choose to execute this exercise it is your responsibility if you get hurt. It an exercise I thought about myself and haven’t seen it in other public sources of information, yet, thus this tells me it is not something trainers advise people to execute.
This is a strength exercise as well as a proprioceptive one improving your motor skills. It is a good exercise which will reduce struggle with day-to-day activities such as going up and down the stairs, working in the garden (squat position), lifting heavy object from a squat position. It is a good exercise for runners as well, imagine how strong quadriceps will facilitate your uphill run and overall run as well .
( Image credit bodybuilding.com )
Balance and dexterity are a must to be able to perform this exercise so try the alternatives below if you are not sure of your skills. You will improve them through this exercise.
Movements and muscles involved:
- through hip flexion movement (lifting your leg) – train the quadriceps (the front of your thigh)
- slight ankle dorsiflexion movement (upward movement of your foot) – train the tibia muscles (the front of your tibia)
Also ankle dorsiflexion will help stretch the lower side of you foot (the plantar fascia) thus reducing the risk of plantar fasciitis, an inflammatory response of the plantar fascia some runners experience (read this article Plantar fasciitis piriformis) and stretches Achilles tendon as well.
There are other muscles working but the most important are the quadriceps.
- keep your spine in a neutral position
- keep the standing foot facing forward
- keep your knees soft, do not lock them
- hold your hands on your hips or behind your back
- look forward
- lift your working leg straight toward your chest, I say if the thigh is parallel with the ground is sufficient
- try to keep 90 degrees angle between your the upper part of your leg and the lower part (this will improve though exercise, at the beginning make sure you do not drop the weight and keep the other technical points in mind)
- lift the toes of the working foot and keep them under tension to avoid dropping the weight
- inhale (through the nose) on lifting the weight
- exhale (through the mouth) on lowering the weight
- dumbbell standing resisted hip flexion.
- You can also try with a kettlebell, this will be easier and less risky.
- Or using the popular ankle weights
- Another option is to tie a weight (not dumbbell) to your leg, this would be the easiest one and you can use something you have at home.
- If you do not want to lift the leg, but use a dumbbell, begin with balancing it on your foot close to the ground without lifting, or lifting just few cm off the ground until you feel comfortable with it
BE CAREFUL HOW YOU BALANCE THE WEIGHT, if it falls on your other leg you will not get hurt. I’ll suggest to check out SpecForce Abs Review for more information.
This exercise should be performed only by ADVANCED EXERCISERS, at their own risk.
This exercise your be performed UNDER SUPERVISION, but if you try it on your own be careful, it is be dangerous because the dumbell can fall at any moment.