Exercise of the Week: Banded Loop Single-Leg Squat Thrust
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: 4×20 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.
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Exercise of the Week: Banded Loop Single-Leg Squat Thrust
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: 4×20 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.