1-Legged Squats Got Game

If you're a basketball, football or soccer player who needs to be able to change direction quickly during the heat of competition, a study published in the Journal of Strength and Conditioning Research suggests working 1-legged squats into your resistance training routine. Doing squats one leg at a time activated the gluteus medius better than standard two-leg squatting or other lower body exercises. That muscle plays a crucial role in hip/knee stability.

The Bigger Picture: Studies have shown that if you train sports-specific, you're much more likely to become better at performing the intricate moves that lead to success in your sport. This exercise is just one example and holds potential for other athletes who can benefit from seamless mobility on the field of play. It could be one piece of your performance workout puzzle.
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