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Copy Chrissie: How To Do A Single Leg Squat

  • By Jené Shaw
  • Published Feb 15, 2011

This morning Chrissie Wellington tweeted: “I will master the single leg squat without looking like a drunkard. Oh yes I will.”

Take a hint from our beloved Ironwoman: single leg squats should be a part of your strength training routine. According to a 2010 study in the Journal of Sports Rehabilitation, “the single leg squat variations may be better for performance enhancement while simultaneously reducing risk of injury to the low back when lifting even moderate resistances.” The study found that there was more muscular stress in the gluteus medius and hamstrings (two critical muscles for running fast) compared to a traditional two-leg squat.

How to do a single leg squat:
1. Stand with feet shoulder-width apart.
2. Lift one leg slightly off the ground, and lower yourself down as far as you can go. Keep weight in the heel.
3. Return to start. Repeat 12-15 times on each side.

Make it harder: Hold dumbbells and/or do the squats on top of a BOSU (start on the soft side and move on to the hard side as you get better).

FILED UNDER: Training TAGS: / / / /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a five-time Ironman finisher and a USAT Level 1 certified coach

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