Single-leg squat & reach around the clock

Objective

This exercise incorporates rotation of the trunk over the femur. The hip rotation makes the exercise more multi-planar in nature compared to single-leg squat & reach.

Starting Position

Assume a single-leg stance, facing four or five cones or marks on the floor

Hold a medicine ball in both hands or hold a dumbbell in the opposite hand.

Execution

Squat down and touch the first cone or mark on the floor.

If you perform the exercise without a dumbbell, touch the cones or marks with the opposite hand.

Squat back up to the starting position.

Repeat squat and reach at different points from 9 o'clock to 3 o'clock, making sure to come back to the starting position before touching another cone or mark.

Coaching Keys

Try to keep your back as neutrally aligned as possible. Focus on keeping your shoulders as high as possible. The emphasis is more on squatting than leaning.

Avoid that the knee of the supporting leg moves inward. Make sure the knee stays well aligned between hip and ankle.

If you master the exercise you can even progress to performing the exercise on an unstable surface (half foam roller, airex pad, etc.).

Variations

  • Single-leg squat & chop around the clock

    The single-leg squat & chop around the clock is an intermediate exercise to develop single-leg strength and balance in all three planes of motion. This exercise targets the quads, hamstrings, glutes and back extensor muscles.