Last week I contributed this exercise to the article: Great Exercises You're Not Doing. In case you missed it, here is the summary below.
Want to improve your squat without your knees and hips always feeling so beat down. We all know squats are important for performance. However, performing heavy squats multiple times per week can become brutal on your joints. The box squat with a single leg concentric is an excellent way to still train the squatting pattern with high effort, but utilizing a lighter load that decreases the compressive stress on the joints.
How to perform the exercise: Set up a bench/box to an appropriate height/skill that allows you to squat to a depth of near parallel. Squat down to the box. Move one leg in closer towards mid-line, and extend the opposite leg out keeping the heel on the ground. Subtly shift your sternum toward the working leg, and push through the entire foot to stand up tall. Repeat on one leg for desired number of reps before performing on opposite side.
When performing the exercise you may notice that one side feels much easier than the other. You may also notice that one knee displays greater control or balance on one side compared to another. These are a couple of asymmetries you will want to improve upon prior to increasing the amount of weight you put on the bar.
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