Single Leg Squats (beginner)

This is a great exercise for any athlete who wants to become a better athlete. This is especially good for hockey players for the simple reason it mimics the actual hockey stride one-foot push off.  During this exercise you will find that not only will you be stressing various lower extremity muscles but also in addition you will be stressing many of the smaller stabilizer muscles that force you to keep your balance during this exercise and also on the ice.
This exercise is the easier exercise of various versions of a single leg squat of which we will display in later articles.

To perform stand on one foot with the other foot supported behind you so it is off the ground. In the picture stability ball supports the back leg. This is preferred however if a stability ball is not available or if a stability ball is too difficult you may also use a bench.
Click here for a demonstration.

Now simply squat with one leg until your upper leg is parallel with the floor. Hold dumbbells in each hand and increase the weight as it gets easier. Make sure to keep your head up and back straight. Perform with each leg. It is very important that when squatting your knee does not reach out past your toes. This will cause undo stress on your knee and could cause injury. Work on forcing the hips downward as you squat.
Click here for a demonstration.

For increasing muscle size and strength perform 3-4 sets of 8-10 repetitions. For power perform 4 sets of 4-6 reps with a heavier weight and at least 2 minutes rest between sets to allow for full recovery.

Dr. Steele is a strength and conditioning specialist who specializes in training hockey players. He has trained players from the amateur level through the NHL. He is currently the strength and conditioning coach for the Lewiston Maineiacs of the QMJHL. In addition he is the president and founder of the www.betterhockey.com, Better Hockey The Magazine, and www.topdogathlete.com with his partner Doug McKenny the current strength coach for the Buffalo Sabres and 18 year NHL strength coach. Together they train athletes at all levels from anywhere in the world over the internet. For more information about the on-line training program check out www.betterhockey.com