Exercise Highlight 19: Single Leg Quarter Squat with Reach
Todays exercise highlight is one that will help strengthen your single leg balance and joint stabilization of the foot & ankle and hip complex.
Begin the practice on a dense mat or yoga mat. Go back and forth, practicing several reps on each side. When you feel your foot & ankle are fatiguing, switch to the other side. You may feel stronger on one side than the other, just take short breaks between reps on the weaker side as needed.
Eventually progress to a half foam roller, Airex Pad, Dyna Disc, etc. There are many variables that can be introduced with this type of unilateral work but first take your time to practice the basics covered in the video.
Before you get started, massage your lower leg and arch of foot with a 5inch ball, lacrosse ball, foam roller, etc. If you have flat feet or are prone to your foot collapsing, spend some time massaging the lateral aspect of your lower leg (peroneals) and the tibialis area (lateral side of shin bone).
Here is a link to purchase the Airex Pad used in the video. This is a great piece of equipment that offers many additional uses.
