Dumbbell Single Leg Squat

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Dumbbell Single Leg Squat

Instructions

Preparation

Stand with dumbbells grasped to sides. Balance on one leg with opposite leg extended straight leg forward as high as possible.

Execution

Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg.

Comments

Supporting knee should point same direction as foot throughout movement. Range of motion will be improved with greater leg strength and glute flexibility. Significant spinal flexion occurs at bottom of deep single leg squat to maintain center of gravity over foot. In which case Erector Spinae would act as a synergist instead of a stabilizer.
 
An easier alternative style is to cross lower leg above knee of supporting leg or wrap one foot around back of supporting leg.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Stabilizers (Raised Leg)

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