Course: PHRE 3045 – Sports Injuries |
Movement Pattern: Squat |
Target: Quadriceps |
Synergist(s): Gluteals, Hamstrings |
Exercise |
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Regressions: |
Sit-to-Stand Squat |
Progressions: |
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Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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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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