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. Athletes with long legs also find them difficult.

Pistol Squat: Roll-up

• Begin sitting on the floor with both legs extended. Bring one knee to your chest with foot flat of the floor.
• On a softer surface, roll back onto your shoulders, keeping the one knee tucked to your chest with the other leg fairly straight
• Quickly roll back to starting position using the added momentum to stand using the bent single leg.
• Return to the floor and repeat.