SL Squat to Balance with Hip External Rotation (with Kettlebell)


  1. Grab your favorite kettle bell or dumbbell.  Hold to your side. (53 lbs KB used in video)
  2. Lift your ipsilateral leg from the floor, so your stance leg is opposite the kettle bell.
  3. Perform a single leg squat. Focus on control of your knee in the frontal plane while maintaining a neutral spine.
  4. Upon standing, continue your single leg stance, then rotate towards the side holding the kettle bell.  Return to starting position.
  5. Repeat 5 times each side.


  • Decrease weight of kettle bell if you struggle to maintain balance and control.
  • If you have difficulty with the single leg squat, focus on controlled single leg hip rotation portion of this movement first.
  • Assess and regress if you notice movement restrictions. Common problem areas with this movement include ankle mobility, hip frontal plane stability, and balance.


Lower extremity motor control and proprioception.