How to Do
How to Do Touchdown with a Single Leg Squat With Dumbbell
Each touchdown with a single leg squat with a dumbbell should begin with 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 touchdown with a single leg squat with a dumbbell.
Inertia progressions - No weight to dumbbells to cables to tubing
Movement progressions - Squat with touchdown to squat touchdown to overhead press.
Beginning
Beginning Touchdown with a Single Leg Squat
1. Draw the abdomen inwards and contract the pelvic 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 to each other.
3. Maintain level hips.
Movement
Touchdown with a Single Leg Squat Movement
1. Start standing tall, holding a dumbbell at your side. You will also slightly raise the foot that is on the same side of the dumbbell, a couple of inches off the ground.
2. In a slow and controlled manner, squat down and reach forward so that the hand with the dumbbell reaches the opposite foot.
3. Come back to the original position. Rest, and repeat until complete.
Benefits
Touchdown with a Single Leg Squat Benefits
The Single-Leg Squat Touchdown is a maneuver that can aid with balance. This is a lower-body action that can help with balance, proprioception (or spatial awareness), and glute muscle strengthening.
Exercise Aliases
Single Leg Squat, Leg Squat Touchdown.
