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McConnell squat

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Are you a runner and looking to get stronger? Do you struggle with balance and want to improve it? Maybe you are getting knee pain whilst you run? Or have you been told to make your glutes stronger to get rid of your back pain?

Squatting is a great move and counts as a compound movement which means that it works the whole of your body! However, doing it on one leg is way more functional! We spend most of our time on one leg and if you want to improve your balance, or be faster and stronger when you run, one leg exercises are the key!

This is a great exercise to do before you go for a run, work out in the gym, or simply go for a long walk. Using the support of the wall is also a great way of getting strong whilst you improve your balance.

   Top tips

  1. Keep your shin vertical
    It is really tempting for the first movement to be bend your knee and feel it go over your toes. Try instead to break at the hips, like you are trying to push someone over with your bottom. This will move the thigh bone rather than the shin and immediately load your glute more! Remember your pelvic clock please link to pelvic clock exercise video page if you are unsure.
  2. Push harder and stay straight
    If you want more of a challenge, simply push into the wall harder. This will tempt you to lean away from the wall. Instead, try to keep yourself in a straight line over your standing leg. This way you load the stability muscles around your hip much more!
  3. Use support
    If you are trying to get stronger to help with your balance, use the support of a wall or counter top. Once you have perfected the movement and built some strength, then challenge yourself not to hold on.
  4. Try to release
    Remember that you have to spread your sit bones as you go down. Every muscle needs to work through its full range and this includes the pelvic floor!

Education is key

These exercises are designed for us to give to our clients. If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask please link to a contact form which opens in the same page. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!

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