Single Leg Squat Progressions | Step by Step Stretch Therapy Workshop, live
Channel: Kit Laughlin
Date: 2013-07-12

For more in-depth guides, please visit https://stretchtherapy.net/

This excerpt from a recent Monkey Gym workshop shows a combination of techniques (some from Coach Sommer, https://www.gymnasticbodies.com) and one from Steve Maxwell, https://www.maxwellsc.com/index.cfm?), with a few refinements of our own.

I will be writing a post on the Forums (http://kitlaughlin.com/forums/) describing 'sets and reps' for all elements in the next week or so. In the meantime, watch this video and see how all the movements are approached.

The progressions are:

1. two leg "deck" squat
2. single leg negative 
3. single leg deck squat
4. timed holds, just up from bottom position

We talk about the use of power bands, and the necessity of perfecting negative elements under control, before attempting full versions—this advice is given because we are 40--50% stronger in eccentric contractions (here, lowering) than we are in concentric contractions.

As well, Kit discusses the role of the progression elements in helping to correct ankle pronation, and we get a graphic view of an attendee working hard to control this.

The use of blocks under the heel as training tools and the fundamental role ankle flexibility plays in this exercise is demonstrated and broken down for you.

#squats #progressions #workshop #pistols
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Timestamps
00:00 - Context and Overview
01:43 - Two-leg "deck-squat" 
02:47 - Single leg negative (one leg down; two up)
04:23 - Single leg deck squat (using momentum to get out of bottom position)
05:42 - Timed holds, just up from bottom (develops static, or 'starting' strength)
08:32 - Band assistance: yes or no?
12:01 - Perfect negatives