< strong>Single-leg box squat
In the previous single-leg squat article we mentioned:
Squat is one of the best exercises in the gym. Strengthening the muscles of the lower limbs, improving core stability, and improving sports performance are the best choices!
But we can’t put all our thoughts on the movements of the legs, you need to squat on one leg!
The advantages and necessity of single-leg squats!
1. Single-leg training can better help you improve your balance and increase the stability of your hip joints. Single-leg movements will challenge your core stability even more because of the single-leg support. , you will need to mobilize more motor units to maintain the stability of the trunk alignment and prevent shoulder and hip rotation.
2. Single-leg training can balance the left and right muscles and develop the nervous system.
3. In life and sports, single-leg movement is a very important movement pattern. Good single-leg movement ability can make your life easier and more powerful on the sports field!
In the single-leg squat movement, many people will think of the pistol squat (picture below), but this is not a very good movement. Pistol squats require extremely strong hip and ankle mobility. Most people will lose the stability of their spine (lumbar curvature) when performing pistol squats, and the pressure on the knee joints will be greater!
To correct this situation, today we are going to introduce to you an improved version of the pistol squat : Box Pistol Squat!
Use the box for support. You don’t have to worry about your body falling backwards, and you can also restrain your knees.The lid does not need to be moved forward too much
At the same time, the height of the box can limit you to do single-leg squats within a safe range without worrying about squatting too low, causing the pelvis to flip and the lumbar spine to move away from the neutral position!
The following is an action demonstration:
1. Stand on one leg, hold a weight with both hands, bend the other foot slightly, and lift forward to maintain body stability
2. Squat with one leg, sit back on a box or stool, and lift your torso Lean forward slightly, stay upright, then plant one foot firmly on the ground, start your thighs and buttocks to squat upward, and return to the starting position!
3. After training on one side, continue on the other side.
Training Tips:
Movements Ensure the stability of the trunk and avoid hunching, scoliosis and rotation of the spine!
Keep your knees in the same plane as your toes! Don't show up!