Posted on May 19, 2019 by scottSingle Leg Strength, part 4 View this post on Instagram Single Leg Strength, part 4 We return to single leg work in this 4th installment. Once the Split Squat standards have been met (see part 1), then we can move on to true single leg work. Skater Squats (aka King Deadlifts) are the starting point here. Most cannot do these while getting the trail leg’s knee to the ground at first, so you’ll want to find an elevated surface you can get to with good form. The hips must stay square & neutral, the working knee must not collapse in, and the foot arch also should not collapse. Build control & strength at your starting depth, then reduce the height over time until you can do these while tapping the knee to the floor. Once there, work up to being able to do a set of 15 each leg without any form flaws. In the first video, I go over the variations in order of difficulty. Note that in some versions I allow a slight assist with the back foot. Pistol Squats off a box are next (video 2). These are progressed by squatting deeper over time. I like doing slow eccentrics (lowering) to build strength in the bottom position. If you train this movement well, you’ll be able to do them on the floor, as in video 3. (note-ankle range of motion is a common limitation – address this with mobility work or you’ll never get a full pistol squat) Once you own these on the floor, they can be done weighted, as in video 4. The Shrimp Squat is the final one I’ll cover here in video 5. (there are other more advanced versions yet). You’ll return to the Skater Squat progression, but now hold your free foot in your hand. This is far harder! Progress by depth, then reps. Follow all the same form points of the skater squat. Your likelihood of a knee injury is significantly less if you develop true single leg strength/stability. You’ll also have greater resilience on the bike or in whatever activities you like to do. #bmxfitness #bikefitness #fitforflat #bmxtraining A post shared by Scott Hagnas (@scotthagnas) on Oct 1, 2018 at 10:13am PDT
