| Course: PHRE 3045 – Sports Injuries | Movement Pattern: Squat | Target: Quadriceps | Synergist(s): Gluteals, Hamstrings |
| Exercise ID: 10220 |  |
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| Regressions: | Sit-to-Stand Squat | Progressions: | |
| Equipment: | Body Weight, Dumbbell | ||
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| Description: |
Place a dowel (or chair/wall) on the side of the leg that is in the air to act as a self spotter if required. Squat downward on one leg allowing the opposite leg to drift backwards while maintaining a neutral spine and a strong core. Try to reach a 90 degree knee bend in the squatting leg before returning to the top. A slight forward lean (and therefore additional gluteal contraction) in order to maintain balance is allowed. Active quads, gluts, the core and ankle stabilizers during the movement. |
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| Common Error(s): | Foot/ankle collapse | Valgus knees | Not engaging core | ||
| Spotting: | Instability training | ||
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