Lower Body Focus with Single Leg Progressions

Описание: Of the three basic foot positions, Symmetrical stance (squat), Split stance (lunge) and Single-leg stance (hurdle step), exercises based on the Single-leg stance can often be a simple addition to a program to stabilize and strengthen good patterns while you’re working to correct a dysfunctional movement pattern identified by the Functional Movement Screen - in this case the Deep Squat.

FMS’s Dr. Lee Burton demonstrates a few exercise variations to strengthen the single-leg stance pattern while working on corrective exercises to improve the deep squat pattern. The first is a bodyweight step down. Tips are to not use too much elevation, stay tall and sit back with downward motion. Ensure that the weight-bearing knee doesn’t track too far forward. To force an imbalance and focus on stability, add a weight or kettlebell to the floating side. For strengthening, add resistance in both hands.

Follow the same progression for a step up exercise, from bodyweight to asymmetrical resistance for stability and symmetrical weight for strengthening.

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