 In his latest Functionally Fit, Brian demonstrates the Trunk-Loaded Anti-Valgus Single Leg Squat, which is designed to improve single leg hip/knee strength and stability.
See 'Related Resources' below for past Functionally Fits and other exercises and training tips.
Execution:
I
recommend using a functional trainer or closed loop resistance band for this
exercise. Begin with the resistance band
or harness just above the hips and secured at waist height. Step far enough out or add enough resistance
to apply a sufficient load that ensures a valgus moment will be present at the knee.
While standing on one leg, slowly squat down keeping the
knee in line with the second ray of the stance foot. Pause at the bottom and then return to the
full upright position. An acceptable
cadence would be 1/1/1 or 2/1/1. Perform
8-10 quality reps and then switch sides.
Repeat for 2-3 sets.
Application:
This
exercise is designed to improve single leg hip/knee strength and
stability. The resistance is introduced
to induce a valgus load, thereby forcing increased muscle activation by the hip
external rotators and abductors to counteract the pull in the frontal plane.
I utilize a Keiser machine (pneumatic resistance) to
incrementally adjust the load for my athletes.
Focus on providing just enough pull that the exercise is challenging in
a lower rep range. It is also critical
to provide appropriate verbal and tactile corrective cues if the knee or hip
move into an undesirable position. If
the client is unable to maintain the desired form, simply reduce the resistance
or distance from the anchor point.
This exercise is particularly useful for clientele looking
to prevent or recover from patello-femoral subluxation/instability, ACL
injuries, and ITB issues. It is also good
for field and court athletes who may have single-sided hip and/or knee
imbalances. Keep in mind that many knee
injuries occur in direct relation to frontal and transverse plane forces in
non-contact situations.
Additional notes:
Prior to adding a trunk load, be certain your
client is able to perform no less than 10 quality unloaded single leg squats
without deviation. You should also watch
out for any compensatory trunk and shoulder sway that may occur if there is
significant gluteus medius weakness.
Placing a 4-6" cone in front of the client to reach toward initially may
also improve stability and form until the client masters the form.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. In 2000, he opened his own personal training and sport-specific conditioning facility, Fitness Edge, in Dublin, Ohio. Brian has presented at several professional conferences and seminars on injury prevention and sport-specific training.
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