Google+

Single Leg Side Squat




Illustration of the Single Leg Side Squat

Starting Position
  • Place the  ball against the wall at shoulder height as pictured below.
  • Stabilize the ball between your shoulder and the wall.
  • Cross your arms over your chest.
  • Take a step out from the wall.
  • Lift the inside foot off the ground, maintain a neutral spine and keep your pelvis level.
Action
  • While keeping your trunk stable and your chest up, slowly lower yourself down and back up.
Prime Movers
  • Quadriceps, glutes, hips, and trunk.
Physio Tips
  • Don't allow your hips to sag or your back to bend forward
  • To avoid knee injury be sure that your outside knee does not move in front of your foot.
  • If you find this move difficult go back and work on the Side Squat and the Squat.
Progression
  • Try moving further away from the wall.
  • Try standing on the inside leg only.
  • Hold a weight across your chest.


single leg side squat starting position  single leg side squat with the exercise ball




1ballsRepeat this exercise ball exercise 10 times.

2ballsRepeat this exercise ball exercise 20 times.

3ballsRepeat this exercise ball exercise 30 times.



1ballsBeginner 2ballsIntermediate 3balls      Expert

  Return to the top of Single Leg Side Squat Ball Exercise