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
