How to Do
How to Do Single Leg Squat Touchdown With Dumbbell
Each single leg squat touchdown with dumbbell should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this single leg squat touchdown with dumbbell.
Inertia progressions - No weight to dumbbells to cables to tubing
Movement progressions - Squat with touchdown to squat touchdown to overhead press.
Beginning
Beginning Single Leg Squat Touchdown
1. Draw the abdomen inwards and contract the pelvic floor by tightening those muscles commonly used to stop the flow of urine.
2. Lift one leg off the floor and flex the elevated ankle pointing the toes outward. Keep feet parallel beside each other.
3. Maintain level hips.
Movement
Single Leg Squat Touchdown Movement
1. Start off standing tall holding a dumbbell at your side. You will also slightly raise the foot that is on the same side of the dumbbell, a couple of inches off of the ground.
2. In a slow and controller manner, squat down and reach forward so that the hand with the dumbbell reaches the opposite foot.
3. Come back to the original position, rest, and repeat until complete.
Benefits
Single Leg Squat Touchdown Benefits
The Single-Leg Squat Touchdown is a maneuver that can aid with balance. This is a lower-body action that can help with balance, proprioception (or spatial awareness), and glute muscle strengthening.
