1/4 single-leg squat
Physiotherapy instructions
Therapist's aim
To strengthen the knee extensors.
Client's aim
To strengthen the muscles that straighten your leg.
Therapist's instructions
Position your patient standing on one leg with arms out in front. Instruct the patient to flex the knee. Ensure that their back remains straight and the heel stays on the floor. Ensure the foot is straight and the knee flexes in line with the centre of the foot.
Client's instructions
Position yourself standing on one leg with your arms stretched out in front. Slowly bend your knee. Ensure to keep your back straight and your heels on the floor. Ensure your foot is straight and your knee bends in line with the centre of your foot.
Progressions and variations
Less advanced:
- Decrease the amount of knee bend.
- Hold on with hands for balance.
More advanced: - Increase the amount of knee bend.
About the 1/4 single-leg squat
The squat is one of the best physical therapy exercises for stronger legs. The squat stimulates all important muscles in the legs - the quads, hamstrings and glutes. Once you can do a good squat with both legs (not an easy performance), then the 1/4 single-leg squat is a way to challenge yourself even more.
Adopting the squat posture with one leg can stimulate new muscle growth in the leg, in addition to helping mobility, coordination and stability. The 1/4 single-leg squat also helps program your body to keep a straight back (neutral spine for those who know), which will have major benefits in other exercises.
Working on one leg is also something that all athletes must include in their training. Whether you are a runner, soccer player, walker or basketball player, chances are that you will spend more time on one leg than on two - unless you are a particularly lazy player or jump around the field in bunny-hops. The 1/4 single-leg squat is a particularly good exercise for athletes, because you mimic the movement of running while strengthening your leg muscles, making you faster and more resistant to injuries.
