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.

Single Leg Box Squats are a Unilateral variation of our standard Box Squats and differ from traditional single leg movements because the weight is completely unloaded from the lower body during the bottom portion of the lift. This eliminates an eccentric load from the hips and forces the athlete to become completely tight and stable before completing the accent. Come to a complete stop when sitting on the box but maintain upper body rigidity and spine neutral posture the entire time.

Single Leg Box Squat: Progression

Depending upon Athletic Maturity and physical limitations, athletes may often find a specific exercise within this exercise progression, either too difficult, or too easy. Shown are the options and order of exercises within this progression. Train within your limits, not others. Master what you are capable of. Maybe you’re new to the program, or unfamiliar with the exercise. Take your time. Get it correct. And when you feel you need for another challenge, move on. If you have any questions, please feel free to reach out.

The Single Leg Squat Exercise Progression is as follows:

• Single Leg Box Squat: TRX (Suspension Handles)
  • Perform this exercise until you feel you no longer need assistance from the Handles
• Single Leg Box Squat: Body Weight
  • Perform this exercise until you feel you can comfortably increase difficulty by adding additional weight for increased difficulty without sacrificing form.
• Single Leg Box Squat: Goblet (Front Loaded w/ DB of KB)
  • This exercise is typically prescribed with purpose. Stay with this level exercise unless you need to simplify
• Single Leg Box Squat: Weight Resisted (DB’s, Wt. Vest or any Combination)
  • This exercise is typically prescribed with purpose. Stay with this level exercise unless you need to simplify
• Please refer to each specific Exercise Description with the Exercise Library for additional instruction on proper execution.