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Increase the strength of your legs, hips, and torso with the advanced single leg squat & reach

This advanced  version of the single leg squat and reach does a great job of preventing injury and strengthening your soccer muscles. Your quads, glutes, and torso will all benefit from this exercise. The challenge here is being able to perform multiple tasks at one time. Keep these 3 points in mind when you perform this exercise:

1.Keep your stomach nice and tight throughout the entire exercise to prevent excessive rotation of your torso.

2. Do not allow the weight bearing heel to come up when doing this exercise. Place the majority of your weight on your mid-foot back.

3. Do not let the knee wobble in and out while performing this exercise. Your goal here should be on keeping the knee as stable as possible. 

Incorporate this exercise into your soccer training routine by performing 3 sets of 12-15 squats on each leg. You can do this 2-3 times a week either before or after practice. All you need is a small 3-5 pound medicine ball and 3 cones placed in a triangle shape in front of you.

See the video below to see how this exercise is perfomed. Please be aware that this is an advanced exercise. If you are suffering from any injury, it is always important to seek proper medical attention prior to performing any exercise. 

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