This content is for participants of Exercise Selection: Single Leg, Volume One. Please visit the programs page to register.
Developing Hip Balance from Side to Side – In far too many training programs, there is a predominance of double leg squatting over single leg knee flexion. We aim to bring more balance to this discrepancy by providing you with a toolbox of movements and progressions to use.
When we squat on both legs, our hips are able to support one another, and if there are unilateral discrepancies in motor control or strength abilities they can be masked. Therefore, by training single leg knee flexion we can work towards bringing balance to each hip’s unique stability, motor control, and strength. By challenging your legs independently you have the ability to create balance.
Challenging the hips and legs with more degrees of movement stability – The hips are designed anatomically to work in a wide range of motion. There are 360 degrees of movement that you can apply force to with the hip, and training single leg knee flexion forces the brain and muscles to work in all of these ranges. Unlike double leg squatting, single leg squatting will build a more well rounded strength that can handle different angles. The resultant strength will make you more capable of double leg squatting.
A defense against common low back and knee pain – Unilateral stability of the hips, when underdeveloped, can be a root cause for knee and lower back dysfunction. These two areas that get a lot of attention due to common pain points for people are both supported well by single leg training.
Balance and body weight distribution in your foot – In the education of athletes on squatting a lot of emphasis gets place on where body weight is distributed in the foot. It is no different for single leg squatting movements like the ones that follow. Special care should be taken to learn where load needs to be distributed on the foot.
Flat Foot – In the identified “Working Leg” for each of the movements that follow, the foot should always remain flat against the floor or box surface through the range of motion.
Weight Distribution – After you ensure that the foot is staying level and the entire sole of the foot is in contact with the floor or box surface, we want to have a discussion about where the weight is distributed in the foot.