How to Do Squat on Half Foam Roller With Single Leg
Each exercise should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Beginning One Leg Squat
Place hands on hips while placing one foot on the half foam roll, positioning your body in optimal alignment (knee over 2-3rd toe, neutral spine, and neck).
One Leg Squat Movement
1. From optimal postural alignment, draw your lower abdomen inward toward your spine.
2. While maintaining optimal spinal alignment, descend slowly by bending at the hips and knees. During the descent, maintain weight distribution between the mid-foot and heel. Do not allow the foot to cave inward or shift outward. The squatting knee should track between the first and second toes.
3. Perform downward reps slowly and concentrate on the descent and the squat position alignment of your body.
4. Descend as far as possible while maintaining optimal alignment throughout the entire kinetic chain. Partial one-legged squats should progress to full squats as neuromuscular efficiency improves.
5. While maintaining tone in the lower abdomen and optimal kinetic chain alignment, 'drive' through the foot extending the ankle, knee, and hip joints while your weight is evenly distributed between heel and mid-foot.
One Leg Squat Benefits
Inertia progressions - No weight to dumbbells to cables to tubing
Movement progressions - Squat with touchdown to squat touchdown to overhead press.