Today's Edge: Finish each set and repetition with great form. A common mistake in training is to perform an exercise with good form until the end of the rep or set. Sometimes it's lack of focus, sometimes fatigue, and sometimes it's not knowing what a good finish looks like.
Take a look at these two videos of the same exercise and look for the different finishes. The 1st video shows the correct finish in a statue tall position with a straight knee and flat back. The 2nd video shows a poor finish with failure to reach knee extension causing a rocked back position and arch through the low back.
BENEFITS:
When done correctly this Counterweight 1-Leg Elevated Squat is a great way to strengthen the lateral and posterior glutes. It's an excellent way to improve your single leg stability and performance. Having great control and strength of your hip muscles while in single leg stance is key to protecting your knees.
COACHING KEYS:
Keep your core engaged or short. A short core refers to keeping your belly button close to your ribs. When the line between your belly button and your ribs gets long it means the core is not engaged and you have an arch through your low back.
Sit your butt back as if you're sitting in a chair. Imagine there's a laser pointing from the front of your kneecap. Keep this laser pointing straight ahead. Keep your chest tall and your low back flat at the bottom of the squat.
Stand up to a statue tall position at the top. Your knee should be locked out and your low back flat.
HOW TO USE:
This exercise is great as a warm-up for any sport, workout, or activity. It's also perfect within a lower or total body lift between heavier or more taxing exercises. The counterweight doesn't need to be heavier than 10lbs. Once you master great form with just the counterweight, you can add weight by wearing a weight vest. Shoot for 2-4 sets of 8-15 repetitions.
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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 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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