Single Leg Squat

 
 

The single leg squat is a more advanced test from the standard squat. If you have difficulty performing a proper squat, the single leg version will prove much more challenging. For someone who is very active,  the single leg squat is a more appropriate tool. You rarely find yourself standing in a fixed position while playing a sport; you are usually transitioning from one leg to the other repeatedly. It makes more sense to test this way.

If you can perform a deep squat, that is, with the back of your thighs resting against the calves, you should be able to do the same  on one leg. Often, however, that is not the case. Being on one leg greatly decreases stability. Unless you can control the joints, especially the pelvis and ribcage via the spine (Inner Unit), your ROM on one leg will be greatly reduced and the risk of injury increases, especially injuries involving the knee, ankle and foot.

While you may be able to power your way through this movement, it is obvious to see. One way to check is to slow it down; take two, three or more seconds to lower yourself down; and pause at the bottom before rising up at an equally slow pace. The slower you go, the less momentum you create and the more likely the right muscle will do or at least attempt the task. Smooth, fluid, and controlled is what you want to see.

Signs that stability, control, and strength are lacking:

    • Inability to perform a deep squat or at least manage the same depth as if on two legs

    • You literally fall over or have to put the foot down repeatedly

    • The non-stance hip drops or elevates or moves between the two

    • The knee oscillates from side to side and can’t remain still

    • The femur internally rotates so the knee is pointing in a direction not in line with the second toe of your foot

    • The knee caves inward followed by the ankle and the arch collapses

    • The thoracic spine rounds forward excessively and you have to move your arms forward to maintain balance

    • The upper body side bends and can’t remain upright

As you can see, there are many signs of compromised stability, control, and strength. When present, any or all of these signs are the body’s way to communicate that something is wrong, something is out of balance. If ignored, the integrity of the hip itself, and even more so, the knee, ankle, and foot are at risk. Consider that if these signs are present standing on one leg, how much more magnified will they be when you run and you must dissipate the energy of impact? How much more stress will your joint be placed under and how much can they handle before something “bad” happens? Over-use injuries are very common in the lower extremities and poor performance in this movement is a major culprit.

In the video, the subject is in her socks rather than wearing sneakers. There is a reason for this. I want to see how the body moves without padding and support. If you wear an orthotic, that will change variables and we may or may not test without the orthotic. If you wear a sneaker that is designed to support the arch and prevent pronation, that support will alter how you perform in this test. It will or should make you appear more competent than you actually are. Considering you don’t wear support sneakers 24/7, much less orthotics, we want to improve function naturally. It is also not unrealistic to restabilize and strengthen the body where orthotics are no longer required.

How you move matters, in both performance and injury prevention. If you can’t single leg squat well, much less squat well, adding external loads and forces will not make it better or safer short or long term.