Virtual Fitness: How To Do A Single-Leg Squat

Single-Leg Squat Strengthens the Quadriceps, Calves, Glutes

The Single Leg Squat Is An Advanced Lower Body Exercise That Needs No Equipment

I N S T R U C T I O N S
  • Stand on one foot with hands on hips, toe pointed forward. Draw in your abs.
  • Squat down on one leg as deep as possible driving the hips back. Align knee over toes.
  • Maintain balance throughout. Ensure weight is balanced, back doesn’t round or excessively arch, knee does not collapse inward, and torso and hips do not rotate.

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Virtual Fitness: How To Do Single-Leg Balance Reach

Single-Leg Balance Reach, Strengthens Outer Hips, and Core Stabilizers
I N S T R U C T I O N S
  • Stand tall on right foot.
  • Place hands on hips. Point feet forward.
  • Move left leg sideways as far as possible for 8 to 10 repetitions.
  • Switch legs and stand on left foot. Repeat exercise.
  • Avoid leaning forward. Maintain balance throughout.
  • Move slowly.
M O D I F I C A T I O N: 1) Limit the lift angle. 2) Place hands on wall at shoulder height for support.

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Virtual Fitness: How To Do Fitball Thigh Stretch

Fitball Thigh Stretch

Instructions: Getting your foot on the fitball without external support requires excellent balance. Once your foot is resting on the ball, begin slowly tilting toward the ball until you feel a sufficient stretch on upper body and inside the thigh. Move slowly.
Modifications: 1) Stand close to a wall. Place both hands at shoulder height against the wall. Allow the wall to support you, as you place your foot on the fitball. 2) Using a smaller ball will make it easier. 3) Don’t fill the ball to capacity. The more air, the harder it is to balance.
Benefits: This exercise stretches the inner thigh (adductors), and the side of the torso. Improves balance. Strengthens the core.
Equipment: Fitball, sneakers, exercise mat.
Caution: This exercise is not for beginners. Do not attempt it unless you have excellent balance. Perform the modifications instead. Do not use a ball that is too big for your ability. Filling the fitball to capacity, makes balancing more difficult. Avoid doing this exercise near furniture.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider