Client @debzdanz performing some full ROM single leg squats at #MSC, which would have to be one of the most comprehensive leg exercises one can perform. Note the back foot is still off the ground in the rock bottom position; this isn’t a step up. #GirlsWhoLift #SingleLegTraining #RealWorldCoaching #NotJustOnTheInternet #FitPro #PersonalTrainer #NotCrossfit
Here’s my friend Will Levy’s client doing some single-leg-box-squat-downs (I don’t know what to call them, really.
I like them ’cause they’re a more natural progression from Airborne Lunges. And I’ve come to like weighted airborne lunges more than pistols also.
- Rear-Foot-Elevated Split-squat
- Suspension-trainer-assisted Airborne Lunge
- Airborne Lunge
What’s really cool about all of those variations is that any of them you can add weight to. And most people would do well to spend a lot of time with any one of those, working on either adding reps, weight, going slower, or better form.
And, another layer of being able to adjust the Single-leg-box-squat-downs:
- Single-leg-box-squat-downs — on a 12″ box
- Single-leg-box-squat-downs — on an 18″ box
- Single-leg-box-squat-downs — on a 24″ box
- Single-leg-box-squat-downs — on a 30″ box (like in the video above)
Whatever height you use, make sure your toes just barely don’t touch the floor. That’s what keeps it a “squat down” and not a “step up.”
We used to have patients at the physical therapy office I used to work at do these off of 3″ blocks, then work up to a 6″ step. You could actually scale these to any level of balance, strength, and coordination you’re currently at.
A Review of the Fat Loss Happens on Monday Movement System
We always like workouts to have a push, pull, squat, and hip hinge.
In the squats, we like all variations of two-leg (standard) squats, single-leg squats, split-squats, and lunges.
We don’t really care if you’re lifting kettlebells, sandbags, barbells, dumbbells, cables, just get a little better every month.
We always have planned cycles of easy, medium, and hard workouts.
What are your favorite squat variations?
We have a Facebook Group: https://www.facebook.com/groups/joshhillisbackstage/
Give us a shout and share what you’re up to with squats lately!
Do smart cycles of easy and hard workouts.