How to Do
How to Do Single Leg Squat Touchdown
Each single leg squat touchdown 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 single leg squat touchdown.
Beginning
Beginning Single Leg Squat Touchdown
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 beside each other.
3. Maintain level hips.
Movement
Single Leg Squat Touchdown Movement
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 leg bends, flex forward with a tall spine and reach for one toe with the opposite arm.
4. Squat down as deep as you can while maintaining control, maintaining heel contact with the floor and watching hip and knee alignment (no pronation/rolling the joint inward).
5. Return back to the starting position and repeat.
Benefits
Single Leg Squat Touchdown Benefits
The Single-Leg Squat Touchdown is a movement that can help improve balance. This is a lower-body movement that can help improve balance, proprioception (or spatial awareness), and glute muscle strength.
Exercise Aliases
Squat with Touch Down, How To Do a Touchdown Squat, One Legged Squat, Single Leg Balance Exercises.
