By Elizabeth Towe

 

Objective:

Last month we performed the ball squat with Theraband with a progression to lifting one foot off the ground. This month I would like to elaborate on that progression.

 

While doing the bilateral squat, you have gained strength, control, and awareness of the gluteus medius, one of the stabilizers of the hip joint and pelvis (in addition to all of the primary movers of the hip, knees and ankles – quads, glutes, hamstrings, and calves – and the deep core muscles, the transverse abdominals). The progression of weight shifting to a single leg creates a greater challenge for the hip stabilizers and deep core muscles. 

When cycling and running you are continuously alternating single leg stance. This exercise will allow you to notice the left and right side and where there might be inconsistency in stabilization through your range of motion and begin to make improvements.

 

Exercise:

  • Begin in bilateral squat position with the Theraband just above your knee and a stability ball at your lower back against a wall. Gently press both knees outward against the Theraband, keeping the alignment of the hip, knee, and ankle throughout the entire exercise.
  • Slowly begin to lower into your squat with both feet on the ground, leading the movement with the back of the hips, keeping the knees behind the toes and torso moving in a parallel plane with the lower leg. Be sure to pull the back of the belly button toward the spine gently to integrate the deep core muscles.
  • When you get to the bottom of your squat, slowly “pour” your weight into your right leg. You can pour 100% into your right leg if you can balance AND push back to the start position on your right leg without shifting your pelvis. If not, then only pour 80-90% of your weight and keep your left foot lightly touching the floor.
  • When you return to the start position, continue to squat downward with both feet on the floor and begin pouring your weight into your left leg and push back to start with your left leg.
  • Continue alternating for 10 repetitions on each leg, being mindful of your form with each repetition. Progress to two to three sets.

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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life – and to remember to have fun doing it.