Better balance requires better single leg training. These progressions will help you to advance your single leg training and better your balance:
1. BODY WEIGHT BOWLER SQUAT:
This is a great way to train better single function with a rotational component. This action targets the lateral glute muscles and the hamstrings. Go slow on the way down and power up. Avoid letting the knee cave in.
2. CABLE BOWLER SQUAT:
By adding the cable force you will challenge the core and upper body to engage more. You don't need much weight to make it more challenging than the body weight version. Keep the shoulder on the side holding the cable from dipping or drooping on the way down.
3. 1-LEG DEADLIFT WITH MED BALL ROTATIONS:
This exercise targets the core, lateral glutes, hamstrings, and muscles surrounding the knee. By adding the medicine ball rotations you challenge the single leg to stay stable while there is dynamic external forces occurring around the stability. Keep your torso and knee still as the ball moves side to side.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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