Single Leg Squat From Box – An Osteopaths Perspective
There are many ways to perform a single leg squat exercise, with the most common being a single leg squat when standing on the ground with non weight bearing leg out in front (often more knee dominant) and one where the non weight bearing leg is out the back (often more hip dominant). These types of single leg squat exercises are probably also two of the more challenging versions because the individual must also have the requisite mobility through their foot/ankle, hip and spine. Add to this the balance, strength and coordination to undertake them. In the image below you will see another variation on the single leg squat with one of Principle Four Osteopathy client where they are standing on a box and dropping down to a toe touch whilst holding the wall and then progressing to no hands on the wall (greater balance and control requirements). The single leg box squat can also be adapated to focus more on the hip or knee depending on where you ask the individual to move their non weight bearing leg. In this instance we have asked them to move it behind to focus more on the hip. Movement of the non weight bearing leg to their side would be more equal and hip and knee movement and out in front would be more knee loading. This particular individual is currently in the process of returning to running following persistent anterior knee pain and therefore we have focused this exercise more proximally on the hip to build strength and control whilst also looking at ensuring there is adequate lower limb alignment. Our thought process with regards to progressions will be building strength endurance through higher rep ranges 10+ with hand on the wall, then progressing to no hands support before looking to change either the height of the box (raising the box) or asking the individual to reach further behind to ask more of the hip.
This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.