SINGLE-LEG SQUAT - RIGHT LEG
Maximize back extensor activation while developing single-leg strength, balance, and functional movement patterns in chronic low back pain.
How to Perform
- Stand on right leg in chest-deep water with arms crossed at chest.
- Flex left knee to 90 degrees with hip neutral, keeping non-weight bearing limb relaxed.
- Perform single-leg squat on right leg so knee moves just in front of toes.
- Maintain trunk stability without movement throughout exercise.
- Complete 10 repetitions at 50 beats per minute cadence.
Key Execution Cues
Remember: Do not move trunk. Keep standing knee aligned over toes. Buoyancy assists upward phase and resists downward phase. Control both directions of movement.
Safety & Precautions
Important: Avoid if acute knee injury, recent knee surgery, or severe balance impairment. Use caution with knee osteoarthritis.
Additional Safety Notes: Pain-free in research testing. Stop if knee or back pain develops. Maintain balance throughout. Use wall nearby if needed for safety.
Exercise Modifications
Make it Harder (Progressions)
Increase squat depth. Add hand buoys for resistance. Increase cadence to 55 bpm. Add second set.
Make it Easier (Regressions)
Reduce squat depth to quarter squat. Slow cadence to 40 bpm. Use pool wall for light fingertip support.