Exercise of the Week - Single Leg Squat Variations

This week I wanted to run three variations of the single leg squat by you all. Any of you using the Y Balance test, these will look quite familiar. Each of these emphasizes different muscle groups and can be used selectively to decrease stress where needed.

Here are the three:

Single Leg Squat with Anterior Reach

Single Leg Squat with Posteromedial Reach

Single Leg Squat with Posterolateral Reach (Scorpion)

The SL squat with anterior reach is a much more quad dominant squat than the others. This is the squat I use as part of our functional testing for return to sports. It's much more challenging than the other two to get good depth, requires significant quad strength, and great stability at the hip to prevent valgus collapse. We require at least 10 good squats on each leg to return to sports.

This particular squat also requires a great deal of dorsiflexion at the ankle. If this is not addressed first you will increase stresses at the knee.

The SL squats with posterior reaches are much more hip dominant than the anterior reach. These are a great starting point post knee surgery and for those with patellofemoral pain because of the decreased quad requirements and compressive forces at the patellofemoral joint resulting in less discomfort. Post-ankle injury these are also easier due to less dorsiflexion as I mentioned previously.

Also keep in mind that the single leg squat with posteromedial reach requires more hamstring activation while the posterolateral squat requires more glute. Just one more bit of information to help you make the right choice based on pain and impairments.

The Y Balance Test is a great way to look at total reach distance in each of these directions and compare injured versus non-injured side. Each squat is basically one of the test directions. I don't like practicing for the test, and I usually don't when it comes to the FMS/SFMA or jump testing. But in this case, I feel the ability to control the stance limb through a tremendous range of motion in multiple planes of movement is just too valuable to pass up. Mobility is always cleared first, then nail down the stability using single leg squats.