[James Dunne] Single Leg Squats: Two Tips for Better Knee Control

🎯 Загружено автоматически через бота: 🚫 Оригинал видео: 📺 Данное видео принадлежит каналу «James Dunne» (@JamesDunne). Оно представлено в нашем сообществе исключительно в информационных, научных, образовательных или культурных целях. Наше сообщество не утверждает никаких прав на данное видео. Пожалуйста, поддержите автора, посетив его оригинальный канал. ✉️ Если у вас есть претензии к авторским правам на данное видео, пожалуйста, свяжитесь с нами по почте support@, и мы немедленно удалим его. 📃 Оригинальное описание: Learn two simple tips to help you with your single leg squats, and enable you to improve your knee control. Avoid the knock knees ’valgus’ position that comes with a medial knee collapse during a squat, with these simple techniques. ************************ SUBSCRIBE: FREE 30 DAY CHALLENGE: SINGLE LEG SQUAT TUTORIAL: ************************ Single leg squats, and various different balancing exercises form an important part of any runner’s strength and conditioning plan, as well as being a great tool to gauge control and stability. You might be one of the many runners who struggles to keep control of knee position when performing these single leg exercises. Using a single leg squat as an example, the aim should be to keep the patella (or knee cap) pointing forwards throughout the movement. However what we often see when stability at the hip and/or ankle is inadequate, is that the knee drifts inwards towards the midline, into this knee valgus, or knock kneed position. If you recognise this drifting inwards of the knee as something you do, check-out the simple tips I have coming-up to help you maintain knee control and train your body to provide better stability throughout these single leg movements. So the first of these tips to help you avoid that inwards collapse of the knee, is to address how you’re distributing weight through your balancing foot. When the knee collapses inwards, it’s usually as a result of a combined lack of control at the joints above and below the knee, the hip, and the foot and ankle. If we look at the foot and ankle specifically, you can see that the collapse inwards happens at the same time as the foot pronates allowing the tibia, the shin bone, to inwardly rotate and the knee follow inwards. Standing on one leg, focus on shifting your weight towards the outside few bones of the foot as you balance. Not so far laterally that the inside edge of the foot leaves the floor - just enough to feel the shift of weight. As you do so, you’ll make it less likely that your foot will collapse towards pronation, improving your foot and ankle’s ability to provide a good stable base. Gently shifting your weight like this will enable little ankle stabilising muscles like tibialis posterior to be more successful controlling the position the foot and ankle as you move through the single leg squatting movement. With practice, your body will get better at maintaining this control without you having to think about it, but to begin with you’ll have to concentrate on maintaining this stable base to help you maintain knee control. The second of these tips to help you stop your knee from collapsing inwards during a single leg squat, and similar single leg exercises, is to add a lateral reach. Start with your hands close to your body, then as you squat down into each rep, reach your same side arm sideways, as if you’re trying to reach for something. This lateral reach helps to shift your centre of mass over the top of the balancing foot, making it easier for you to maintain knee alignment, again helping to prevent the tendency for the knee to collapse inwards. The goal here is to use these two strategies to enable your body to successfully keep control of the knee as you squat on a single leg. As you improve you’ll have to think about it less and less. ************************ TWITTER: FACEBOOK: INSTAGRAM: Music by Epidemic Sound: ************************ ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London). Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique. Running biomechanics has become a geeky little passion of mine! WEBSITE: ************************