Single leg squat

STRENGTH

Preparation:

  1. Draw the abdomen inwards and contract the pelvis floor by tightening those muscles commonly used to stop the flow of urine.
  2. Lift one leg off the floor and flex the elevated ankle (pointing the toes outward). Keep feet parallel beside each other.
  3. Maintain level hips.

 

How to Do:

  1. Grip toes in your shoes or on the floor (IF NO SHOES).
  2. Begin the squat by bending the knee; keep the shoulder blades down and together.
  3. As your knees bend, flex forward slightly in the spine, but keep chest up.
  4. Squat down as deep as you can with good control, maintaining heel contact with floor and watching hip and knee alignment (no pronation/rolling in of the joint).
  5. Return back to starting position and repeat.

 

Progressions:

  1. Inertia progressions - No weight to dumbbells to cables to tubing
  2. Movement progressions - Squat with touchdown to squat touchdown to overhead press.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2020 © Changing Shape - All rights reserved.