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    Squat: 1 Leg (Physioball), Unstable Surface


    Exercise Name: Squat: 1 Leg (Physioball), Unstable Surface


    no photo
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    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    PHYSIOBALL
    UNSTABLE SURFACE

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Place the left foot behind on top of a Physioball. Utilize poles or some structure to enhance stability. Place the right foot on an Unstable Surface. Keep the right knee slightly bent to start. Contract/brace the abdominals as if receiving a punch to the midsection and hold throughout the movement.

    Progress
    : Lower into a squat by bending at both knees. The back knee (left) should drop straight down. Place all the weight on the front right leg and lower until the right thigh is parallel with the ground. Without pause, extend the right leg back to the original position. Do not let the front right knee past the toes. Repeat. After the set, repeat on the other side.

    Tips
    : Knee, Balance/Stability Precautions. Focus on utilizing the front leg to absorb the weight and to propel the weight away. Push through the front heel to return to the starting position.

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