UNILATERAL SQUAT AND REACH

BY MIKE MEJIA, M.S., C.S.C.S

Areas Strengthened: Lower body and core 

Importance to Swimmers: Besides helping to improve balance and coordination, performing squatting exercises on one limb at a time increases the strength and stability of the muscles of the lower leg and foot, thus improving your kicking efficiency. 

Performance Tips:
* Stand on one leg with a cone (or other stationary object approximately 12 inches high) positioned 1 ½ to 2 feet in front of you.
* Begin by bending at the hips and knees as you simultaneously reach for the cone with both hands. 
* When your working thigh is approximately parallel to the floor touch the cone lightly and pause for a second before pushing back up to the starting position. Repeat until you’ve completed 8-10 repetitions and then switch to the other side.
* Be sure to keep the heel of your working leg in contact with the floor at all times and your chest up to avoid excessive rounding of your lower back.