Single leg squats ➡️ knee strength & stability ➡️ ACL injury prevention
Research has shown that 22 SL squats, with proper technique, shows good signs of knee health and strength.
❓How many SL squats can you do?
Along with requiring stability at each joint beginning from the ground up- foot/ankle, knee and hip, you need relatively strong quads (particularly in this case, the VMO muscle, located along the inner thigh).
WHY? and WHAT’S that got to do with SL squats and ACL’s?
VMO (quad)- Probably the most important quad muscle. The most important muscle for knee stabilisation.
ACL injury- occurs when your tibia (shinbone) shifts too away from your femur (thigh bone) due to not being able to stabilise at the knee in the first place, and usually ending in a knee valgus position (collapsing inward).
The SL squat targets that VMO muscle and challenges it to stabilise the knee and keep it in good alignment with the ankle and hip. As well as challenge your strength, especially in knee extension.
Are ACL injuries 100% preventable? NO.
Can we help minimise the risk? YES
SL Squats. 🏋🏻♀️
SL strength- majority of daily life and playing sport is on one leg - jumping, landing, changing direction, acceleration and deceleration…
… and it is in every one of those movement components that can cause a non- contact ACL tear.
‼️ That is why there is such a need to be strong and stable during SL movements, and the SL squat is a great exercise to determine those capabilities.
However, there is a LOT more involved in ACL injuries / prevention and other muscles groups. But for now, if you haven’t already, I would suggest adding some SL squats into your gym program.