Instructions
Preparation
- Stand with arms extended out in front.
- Balance on one leg and bend raised leg back at knee.
Execution
- Squat down as far as possible while keeping raised leg from contacting floor as far down as possible. Keep back straight and supporting knee pointed same direction as foot supporting. In lowest position, gentally place elevated lower leg on floor. Raise body back up with minimal assistance from raised leg on floor. Stand 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. Quadriceps on raised leg becomes and Synergist if self assistance is provided at bottom of movement.
Easier
- This exercise is difficult even for advanced exercisers. The movment can be made easier by assisting slightly with raised lower leg at bottom of movement. Partial Reps or self assistance on horizontal bar can also be utilized. Alternatively, other squatting or split squat movements can can also be performed.
Harder
- For greater challenge, do not assist with elevated lower leg or position elevated leg up high in front and attempt to squat deeper.
Classification
| Utility: | Auxiliary |
| Mechanics: | Compound |
| Force: | Push |