Estimated reading time: 2 minutes
Assisted Single Leg Squat with a Tennis Ball
This tutorial will guide you through the assisted single leg squat with a tennis ball, a valuable regression exercise for the traditional single leg squat exercise. By using the tennis ball for assistance, you’ll build the necessary motor control, balance, and strength to safely and effectively progress to the more challenging Single Leg Squat.
How to Properly Perform the Assisted Single Leg Squat with a Tennis Ball
Time needed: 1 minute
Follow the steps below to progress your single-leg squat.
- Starting Position
Stand tall in a traditional squat stance with your feet hip-width apart. Place a tennis ball under the ball of one foot.
- Core Engagement
Brace your core and maintain a neutral spine throughout the movement.
- Descent & Counter Balance
Slowly begin to lower your body by bending the knee of the standing leg. Gently press down on the tennis ball with the other foot for assistance as you descend. Keep your chest up and drive your arms out front as a counter balance. youand look forward.
- Ascent
Focus on pushing through the heel of your standing foot to return to the starting position.
- Sets & Reps
Perform 2 sets of 5-8 repetitions on each leg.
Key Benefits & Muscles Worked
Benefits:
- Builds Foundation: The Assisted Single Leg Squat helps you develop the fundamental movement patterns and core stability required for single-leg balance and strength.
- Reduces Risk: This regression minimizes the risk of falls or improper form by providing support, allowing you to gradually increase your strength and confidence.
- Progressive Overload: As you improve, you can gradually reduce your reliance on the tennis ball, progressively challenging yourself.
Muscles Worked:
- Primary: Quadriceps, Gluteus Maximus, Hamstrings
- Secondary: Calves, Core
Pro Tips:
- Consistency is Key: Include the assisted single Leg Squat in your lower body workouts 2 times per week for approximately one month.
- Progress Gradually: Once you’ve mastered the single leg regressionwith good form and minimal reliance on the tennis ball, you can progress to the traditional Single Leg Squat.
- Focus on Control: The descent should be slow and controlled. Avoid bouncing or using momentum.
- Maintain Balance: Keep your gaze forward and focus on maintaining a stable center of gravity.
- Progressive Overload: As you get stronger, minimize the pressure you apply to the tennis ball.
- Proper Form: Prioritize proper form over the number of repetitions. If your form starts to break down, stop the set.
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