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