Building Blocks: The Single Leg BW Squat Day 3

Posted by Nick Folker on Sep 10, 2015 11:24:09 AM

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Introducing the The 1-Leg Box Squat. The 1-Leg Box Squat is a great assessment to check for hip and knee stability.


Exercise 3: 1-Leg Box Squat

Bridge Tip: For athletes that struggle with this, start with the box at mid-thigh height. As the athlete improves over time, lower the box height to increase difficulty.
 

Tips:

Set the correct height of the box. Start seated on the box. Raise one leg off the ground. Maintaining balance, stand up without locking your knee out at the top of the movement. Slight pause - correct balance if needed. Return slowly to the seated start positon without crashing your body into the box. Work on a slow, controlled squat to return to the box. Pause. Without using momentum or a body rocking motion, repeat for prescribed reps.

Split_Squat_BW.ai2

 

More Building Blocks:

Check out more from our building Blocks Series.

Download our e-book to receive an in-depth look at our full August Building Blocks!

Day 1: Split Squat Hold
Day 2: BW Split Squat

Summary:

Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back tomorrow for more Building Blocks!
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Topics: S+C