Exercise of the Week: Banded Loop Single-Leg Squat Thrust

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Banded Loop Single-Leg Squat Thrust, a full-body exercise that develops strength, power and balance.

Who's Doing It

  • Matthew Stafford, Detroit Lions QB

Muscular Benefits

  • Increases lower-body strength, particularly in the quads and glutes
  • Increases core strength
  • Improves balance

Sports Performance Benefits

  • Single-leg strength, balance and stability are vital for running, throwing a pass and resisting a tackle
  • Improving balance and stability increases the ability of core muscles to support the body in different positions
  • Improves conditioning so you can perform with full strength, power and speed throughout a game

Banded Loop Single-Leg Squat Thrust Description

  • Assume single-leg stance with right leg suspended in loop behind body
  • Flex at hips, bend down and place hands on ground, one on each side of left foot
  • Extend left leg behind body next to suspended leg and assume plank position
  • Flex left hip and knee, and drive leg forward so left knee and foot are directly under chest
  • Drive up through hip and knee to return to start position
  • Repeat for specified time; perform set on opposite leg

Sets/Reps: 4x20 seconds each leg with 10 seconds rest

Coaching Points

  • Suspend leg in strap
  • Keep shin vertical and knee behind toes during lunge
  • Keep core tight and legs parallel in plank position

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.


Photo Credit: Getty Images // Thinkstock

Topics: STRENGTH TRAINING | QUADS | CHEST | EXERCISE OF THE WEEK | EXERCISES | RUNNING | POWER | EXERCISE | SPORTS | STANCE | SPORTS PERFORMANCE