A Move You Should Do MONDAY – Single Leg Bench Squat

The single leg bench squat is an easy and effective way to test your quadriceps and gluteal muscles, two key muscles that act as shock absorbers when you walk, run or jump. Weakness of the quads and glutes are often easily hidden. I’ve known people to run an entire marathon who were not able to perform this move. And people with quadriceps paralysis are still able to walk without a major deviation. This is because of your body’s amazing ability to compensate when one link is weak.

But is compensation good?! Just because you can do it, it doesn’t mean it’s right. And the more athletic you are, the better cheater your body is. If one muscle is weak, the others will simply work harder.

Why does this matter?

Minor compensations for weak muscles are often made by smaller muscles that will ultimately break down and result in pain and injury. Some of the small muscles that compensate for a weak quad or glute are: gastrocnemius (resulting in Achilles tendonitis); piriformis (resulting in sciatica); common extensor tendon at the elbow (resulting in tennis elbow). That’s right! Weakness of the quads and glutes can cause pain in the arm as well.

So give the single leg bench squat a try. And if it’s tough, try, try again. Even if you have to start by sitting on a tall stool. Your knees and back and elbows and everything else will thank you.

Because nobody has time to be in pain.

Until next time…