Single leg squat touchdown with dumbbell



  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 Movement:

  1. Start off 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 inches off of the ground.
  2. In a slow and controller 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 completion.


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


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