19 Sep 2012 BY Katrina Tarrant POSTED IN Exercise Tweet Exercise of the week: Single Leg Squats This will really get those buttocks going! This is a fantastic exercise as it is performed in standing which is when we need both the muscles around the knee and buttock working to give us stability. Even more important if you spend a lot of time power walking or running. The starting position: Stand next to the wall with your right shoulder at the wall. Place the stability Chi ball between your right knee and the wall. Stand on your left leg so that your foot is straight, your left knee is in line with your 2nd/3rd toe and your hip. Find your neutral pelvis by tilting the pelvis backwards and forwards and resting in the middle position. Think tall with the spine and neck. Use your right hand on the wall for support to help keep your trunk straight. The movement: Standing on the left leg, squash the Chi ball with your right knee. The control to counteract the pressure pushing you away from the wall is provided by your left buttock muscles. This primarily is your gluteus medius muscle, very deep and in the upper portion of your buttock. Hold your pelvis still as you perform a ¼ squat on your left leg and return to standing. During the squat maintain the knee in line with the 2nd/3rd toe. Repeat 8 times then swap sides. Your focus: Try to maintain your pelvis in a neutral position and keep it level across the hips. Also keep tall and try to avoid allowing your trunk to fall to the side. Keep your waists long and even! If you are maintaining this, your trunk postural muscles and core muscles will be really working in addition to challenging those thighs and buttocks. Remember that strong legs and buttocks support your trunk! Katrina Tweet
This will really get those buttocks going! This is a fantastic exercise as it is performed in standing which is when we need both the muscles around the knee and buttock working to give us stability. Even more important if you spend a lot of time power walking or running. The starting position: Stand next to the wall with your right shoulder at the wall. Place the stability Chi ball between your right knee and the wall. Stand on your left leg so that your foot is straight, your left knee is in line with your 2nd/3rd toe and your hip. Find your neutral pelvis by tilting the pelvis backwards and forwards and resting in the middle position. Think tall with the spine and neck. Use your right hand on the wall for support to help keep your trunk straight. The movement: Standing on the left leg, squash the Chi ball with your right knee. The control to counteract the pressure pushing you away from the wall is provided by your left buttock muscles. This primarily is your gluteus medius muscle, very deep and in the upper portion of your buttock. Hold your pelvis still as you perform a ¼ squat on your left leg and return to standing. During the squat maintain the knee in line with the 2nd/3rd toe. Repeat 8 times then swap sides. Your focus: Try to maintain your pelvis in a neutral position and keep it level across the hips. Also keep tall and try to avoid allowing your trunk to fall to the side. Keep your waists long and even! If you are maintaining this, your trunk postural muscles and core muscles will be really working in addition to challenging those thighs and buttocks. Remember that strong legs and buttocks support your trunk! Katrina
