When we walk and run, we use one leg at a time (unless you are a kangaroo). Making sure that your body is able to tolerate standing on one leg in a dynamic position is very important, especially when we are returning our patients to pain free activity or sport. This movement is important in establishing that single leg stability through a pushing movement that translates to walking and especially running. Stability through this movement requires activation of your Gluteus Medius, your hip rotators, your core, and especially your Gluteus Maximus. The TRX is important in helping to gradually load the leg that we are trying to exercise. 

 

Start with a stool or box behind you, and allow enough length through the TRX to support you as you stand on one leg and lower yourself down onto the box.  Allow your nose to get over your toes while keeping your core active, push your weight through your heels, and squeeze your butt to help you stand up out of this position. When analyzing your single leg squat, make sure that it does not look like your knee is moving towards the other leg across an imaginary line drawn between your hip and your ankle (while you are looking at your toes). Think about pushing your knee either in line or just outside of that line as you stand up and sit down. 

Give this exercise a shot to help you improve your single leg balance and hip strength with a little bit of assistance! 

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