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 SQUAT EXERCISES

Single Leg Squat Squats are a very effective way to train unilaterally with minimal stress on your joints. This Single Leg Squat version is another movement that we use throughout the year because it meets the needs of so many performance training issues.

Single Leg 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 Squat: TRX (Suspension Handles)
  • Perform this exercise until you feel you no longer need assistance from the Handles
• Single Leg 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 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: Dumbbells
  • This exercise is typically prescribed with purpose. Stay with this level exercise unless you need to simplify
• Single Leg Box Squat: Zecher (Front Loaded Under Arm)
  • This exercise is typically prescribed with purpose. Stay with this level exercise unless you need to simplify
• Single Leg Box Squat: Front Loaded
  • 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.