How to Do
How to Do Single Leg Squat Touchdown With Dumbbell to Overhead Press
Each single leg squat touchdown with dumbbell to overhead press should begin with a 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 a dumbbell 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. Grip toes in your shoes or on the floor (IF NO SHOES).
2. Begin the squat by bending the knee. Keep the shoulder blades down and together.
3. As knees bend, flex forward with tall spine and reach for one toe with opposite arm while holding the dumbbell weight.
4. Squat down as deep as you can with good control, maintaining heel contact with floor and watching hip and knee alignment (no pronation/rolling the joint inward).
5. Return back to starting position and repeat.
Benefits
Single Leg Squat Touchdown Benefits
The Single-Leg Squat Touchdown is a movement that can help improve balance. This is a lower-body movement that can help improve balance, proprioception (or spatial awareness), and glute muscle strength.
Exercise Aliases
Touchdown to Overhead Press Exercises, Squat Touchdowns, How To Do a One Leg Squat.
