Instructions
Preparation
- Stand with arms extended out in front holding barbell. 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 place barbell on back of
shoulders, cross lower leg above knee of supporting leg or wrap
one foot around back of supporting leg.
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Classification
Muscles
Target
Synergists
Dynamic
Stabilizers
Stabilizers
Stabilizers
(raised leg)
Stabilizers
(raised arms)
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