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
- Erector Spinae (see notes)
- Gluteus Medius
- Gluteus Minimus
- Quadratus Lumborum
- Obliques
- Rectus Abdominis
Stabilizers (Raised Leg)