One of the easiest ways to develop balance, coordination and strength are to include single leg squats in your training program.
This exercise can improve your core strength and stability for your sports performance. But this exercise can be tough to perform as it requires a good strength, balance as well as flexibility.
You might find it difficult to control your body at first as your knees may rotate and your upper body may be shaken.
In such a case it is better to do one leg balancing till you can stand on your single leg for thirty seconds.
With regular practice, you will be able to achieve balance in your body. Now let us see how to perform a single leg squat.
How To Do Single Leg Squat
- Point your foot straight while standing on one leg and keep your knee slightly bent.
- Your weight must be placed around the ball of your foot.
- Let your head face forward and your upper body straight.
- Push your pelvis below and rotate your shoulders back.
- Take the squat position while keeping your knee around the ball of your foot.
- Start performing shallow squats.
- Once you can maintain the balance, coordination and strength, you can start adding hand weights to increase your strength.
- Perform 10 to 15 squats of three sets on each leg.
- Try to perform this squat on a smaller surface over time.
Single leg squats look like a stunt, but they can be added to your leg training to strengthen your legs.
For most of the sports, it is important to have strong legs that can help you perform at your highest level. Sprinters need to have the single leg strength to perform at their optimal level.
For doing single leg squats it is important to perform front and back squats that can help you to achieve a great leg strength apart from achieving overall physique and fitness.
You can add dumbbells or weighted bar to perform a difficult version of single leg squat. You can add light weights in the beginning and then you can increase the weights as you hold a grip over this leg exercise.
Benefits Of Single Leg Squats
- Single leg squats can help you to achieve excellent balance and strengthen stabilizing muscles in your pelvis and hips.
- It can enable you to put your entire focus on your legs without exerting a force on your spine.
- It can increase endurance in the hamstrings, calves, thighs as well as some other leg muscles.
- It help to put maximum load on your legs. It engages many muscles in your back and legs.
- It can help to improve your vertical jump.
- It can greatly improve your ankle and knee stability.
- It can help to increase your lower body strength.