Week 157: How to Perform a Single Leg Squat with Dumbbell
It's October! Which means the leaves are poppin' and lots of y'all are heading up north for a chilly fall hike! This month's theme is Leaf Peepin' Prep and we want to make sure you're ready for all those extra steps on uneven slippery terrain!
Exercise: How to Perform a Single Leg Squat with Dumbbell
Purpose: To build functional single leg strength and endurance in primarily the quads in the sagittal plane
Who It's For: Hikers, walkers, New Yorkers, New Englanders, the Canadians! Everyone who travels far and wide to experience the crisp, cool, charming woods during this fall season
Why We Love It: We want you to be as present with nature as possible without feeling limited by body aches
Procedure:
Stand on one leg while holding a dumbbell at your side or in a goblet position at your chest.
Engage your core and maintain a slight bend in your standing knee.
Slowly bend your standing knee and push your hips back, lowering into a single-leg squat.
Keep your knee aligned with your toes and your torso controlled throughout the movement.
Lower to a comfortable depth while keeping the opposite foot off the floor.
Push through your standing foot to return to the starting position.
Repeat for 6-8 reps.
Repeat on the opposite side.
Too scary? Or does it hurt? Let's shorten the motion and remove the weight with Lateral Heel Taps.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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