About I believe everyone knows that there are lunges, Bulgarian squats, one-leg squats with the foot in front of the body, etc. Today I will introduce another movement, the sliding squat.
Advantages of the sliding one-legged squat
When athletes perform running and jumping movements, most of the time this movement occurs on one foot. And we have to train for body function, symmetry and performance, especially the hip joint. Bilateral squats are better for strength and symmetry. However, we need body stability, and bilateral squats do not pose any challenges to stability.
The lunge is a great move. It is a preparation for the split squat jump, and the back foot is used for stability and bears 40% of the overall load.
The Bulgarian one-leg squat is better, but the back foot is placed on the stool to provide stability, which bears about 20% of the overall load.
When we perform sliding squats, the back leg is not supported and stabilized, and the front foot is completely responsible for the stability work. What does this kind of training bring us? We wanted to develop "real" stability that could actually transfer into sprinting and hopping movements.
This will help us:
Create knee and hip stability
Train stable arches
Develop quadriceps and glutes/hamstrings
Develop The power of one foot
This is a posture that is more suitable for sports performance. We found that it allows people without weight bearing to Keeping the legs behind the body helps keep your spine in better alignment
Teaches the ankles/knees. /The hip joint becomes stronger and more stable, reducing the risk of ACL and other injuries.
Why not just do a single-leg squat with the foot raised in front?
There are two reasons:
Most people are doing pedicures When squatting on one leg in front, they completely exhaust the ankle's range of motion and push the knee joint too far forward, resulting in an anterior/quadriceps-dominated movement. In this way, your hips will completely lose its role.
At the same time, it is easy to produce a rounded back movement. We hope to train while keeping the spine as neutral as possible
At this time, the sliding one-legged squat may be a good choice!
At the beginning, you can try to perform the movement with your back foot on the ground!
Then try to use the sliding plate instead of the supporting foot, which will make it easier to control the movement!
Finally, Try doing the move with just one foot! Hold the dumbbell in a goblet position!
Note
Make sure your weight is Land on your heels. Holding the weight in both hands and stretching forward will help the body balance.
If the stew is not low enough, it may be that your ankle or hip joints have insufficient mobility. It is best to ask a professional coach at this time. To help you adjust or find problems! In addition, you can also consider not squatting so low first
Pay attention to keeping your knees facing the direction of your toes, and activate your hip external rotators to stabilize the knee joints!
Knee valgus (knee tilted inwards)? You can use elastic bands to activate the hip external rotators.