Single Leg Squat Exercise Drill Progressions – An Osteopaths Perspective

The single leg squat or pistol squat as it is commonly known is often seen as the pinnacle of single leg strength that many people look to achieve.  The single leg squat is a very challenging exercise because one requires a good balance of mobility, stability, coordination and strength.  The single leg squat is certainly an exercise that I am hoping to work towards achieving as a goal for myself and I have highlighted below some examples of what one could include in their program to help them move towards this.  When it comes to training for an exercise goal and setting out a plan, I would recommend focusing on the key elements required to perform one, this being the mobility requirements (foot/ankle, hip and spine mobility requirements), balance, control and coordination requirements and strength components.  Therefore it is important to look at training the start, mid and end phases of the movement, practicing the movement to develop appropriate motor control and working on the strength/endurance components for the lower limb.  Below are a few drills that might help with one developing the single leg squat.

This blog post was written by Melbourne osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Melbourne 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 Melbourne osteopaths working across both of the clinics. The Melbourne City CBD osteopathy 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 Melbourne osteopathic 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 your Melbourne Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.