Weighted Single Leg Squat Prep:
This is part of a squat series that is helpful for strengthening the gluts and back line (posterior chain) of the body for day-to-day activities as well as running specific sports. See links below for a variety of other variations that you can explore and add into your strength training routines.

Begin in a seated position on a bench or chair with a medium heavy weight (dumbbell or kettlebell) at your chest. Maintain your weight at your chest throughout the movement. Extend your L leg long in front of you (this leg will be assisting with balance and providing ~20% of support, while the R glut does ~80% of the work). Inhale as you hinge at your hips sending your nose over your toes, then exhale as you drive through your R heel to come to standing. As you rise, think about your torso leaning forward on a 45deg angle as you keep your weight in your R heel, tailbone long, and R knee tracking in line with your 2nd/3rd toes. Once you are standing, inhale to prepare, exhale as you reach your hips back, leaning your torso forward on that 45deg angle once more, using your R leg to slowly control your body back down to sitting. In the beginning it may be helpful to alternate legs with each rep, and then as you get stronger you can complete a whole series on one side before switching to the other.

Alignment tip: Check in that your spine stays long vs arched while you hold the weight and move through your squat. Also, as you sit back down, imagine you are returning to sit down on a fragile surface and want to come in for a smooth and controlled landing vs plopping down. This will require more core and glut activation = more strength gains.

Additional resources for form and exercise regressions/progressions:
Squat Mechanics Tutorial with a chair and dumbbell: [ Ссылка ]
Hip hinge Mechanics with a bench: [ Ссылка ]
Banded Air Squat Hip Hinge Mechanics: [ Ссылка ]
Squat + Dumbbell Chest Press: [ Ссылка ]
Weighted Goblet Squats from Chair: [ Ссылка ]
Weighted Goblet Squat: [ Ссылка ]
Weighted Goblet Squat + Band: [ Ссылка ]
Kettlebell Squat: [ Ссылка ]
Dumbbell Squat (Suitcase Carry): [ Ссылка ]
Dumbbell Front Squat : [ Ссылка ]
Dumbbell squat + overhead press: [ Ссылка ]
Weighted Single Leg Squat Prep: [ Ссылка ]

_______
👉Have questions or comments following this video?
Feel free to share them in the comments below.
👉If you found this video helpful, I'd love for you to like, share, and subscribe to this channel.

Interested in learning more? Connect with me on social!
Dr. Christine Pieton, PT, DPT
🔹 IG @pietonpt
🔹 Free FB group Mama Runs Wild where I share all things about women's health, pelvic health, strength training, and safely returning to running postpartum: [ Ссылка ]
🔹 Website: [ Ссылка ]

свернуть