LOWER BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Lower Body Movements involve the following movements: knee extension, hip extension, and plantar flexion. Lower Body Movements are those that will help increase strength in the lower back, quadriceps, hamstrings, gluteus muscle group, hip extensors, flexors, adductors, abductors, and the muscles of the lower leg (calf and ankle). Bilateral Movements are prominent within the program, but we also utilize a lot of unilateral variations which are more sports specific and help reduce stress placed on the body during training.

PISTOL SQUAT EXERCISES

The Pistol Squat is a very effective Single Leg Exercise. Unfortunately, for various reasons, athletes find them very difficult. Poor flexibility, which can inhibit strength and proper biomechanical function, is one reason. Athletes with long legs also find them difficult.

Pistol Squat: Off Box Progression

• Begin standing laterally on one leg on the edge of a plyometric box or utility bench. Starting box height will vary based on ability with options beginning at 12” and increasing to 24” in 3” increments
• Start from an athletic stance. Place all your weight on one leg
• Maintain your head in a neutral, double chin position, looking slightly down.
• Slowly and under control, drive your hips back as you maintain a relatively upright posture. Take a deep breath and hold it during the decent.
• Don’t let your knee come inward. It is important that your knee track over your ankle and that your thigh, knee, shin and foot are all inline during the movement.
• Single Leg Squat as low as possible. Keep the opposite leg straight and extend your arms to use as a counterbalance
• Pause and then forcefully push through the box with that same foot as hard as possible while standing back to starting position. Do not push off the floor with your straight leg, rather just touch your heel.
• Your chest should always come up first, before your hips. Not the other way around. This will always be your biggest challenge.