- Stand with dumbbells grasped to sides. Balance on one leg
with opposite leg extended straight leg forward as high as possible.
- Squat down as far as possible while keeping leg elevated
off of floor. Keep back straight and supporting knee pointed
same direction as foot supporting. Raise body back up to original
position until knee and hip of supporting leg is straight. Return
and repeat. Continue with opposite leg.
- Supporting knee should point same direction as foot throughout
movement. Range of motion will be improved with greater leg strength
flexibility. Significant spinal flexion occurs at bottom
of deep single leg squat to maintain center of gravity over foot.
In which case Erector Spinae would act as a synergist instead
of a stabilizer.
- An easier alternative style is to cross lower leg above knee
of supporting leg or wrap one foot around back of supporting