This is a variation of a single leg squat, and further challenges the knee joint for athletes participating in stop-and-go sports. It is felt that this exercise may be helpful to reduce the risk of ACL injuries, especially in women or girls who are more at risk than men.
- Perform a single leg squat as described in the single leg squat, but reach with the opposite hand towards the floor, touching it, or if this is too difficult, reach to a chair positioned close to you.
- Imagine a “clock” positioned on the floor, and as you work this exercise, touch the times on the clock, starting with noon, one o’clock, two o’clock and three o’clock, and then 11, 10 and 9.
- Each time you reach the floor, extend back up as straight as possible and repeat.
- Perform on both legs.