The Benefits of the Single-Leg Squat for Basketball Players

The single-leg squat is a great unilateral movement for all athletes, but especially for basketball players. This is an essential movement considering the amount of running, jumping, landing and changing directions they do.

Many athletes will find this movement to be very challenging because of weakness in ankle, knee and hip mobility. When done correctly, there are major benefits that can come from it.

Benefits:

1) Mobility
-All full range of motion movements help with ankle, knee and hip mobility.

2) Balance
- All true single-leg movements add in an element of balance because of the stabilization required at the ankle and core.

3) Load Symmetry
- As a single-leg movement, both legs do the same load amount. This helps with an athlete who tries to overcompensate for imbalances.

Progression:

1) Squat to Bench: Down 2 up on 1
- Slow and controlled double leg squat to bench, and stand up on one leg (repeat on opposite leg)

2) Squat to Bench: Down on 1 up on 2
-Slow and controlled single leg squat to bench, and stand up on both legs

3) Squat to Bench: Down on 1 up on 1
- Slow and controlled single leg squat to bench, and stand up on same leg (repeat on opposite leg)

4) Single Leg Squat
- Slow and controlled single leg squat. Now you are working on full range of motion, trying to work parallel or below. (Standing on a bench, plyo box or from the floor)

There are many variations and progressions that could be applied to the single leg squat. A mistake some coaches make is that they start out with the most advanced progression. This actually causes the athlete not to progress at an efficient rate. This can also cause injury if progressed too fast. When in doubt, KEEP IT SIMPLE!

It’s always better and safer to play the long game when it comes to an athletes training progression to see more efficient results over a long period of time.