what has gone on everybody Daniel vaginal here for fitness a fake use let's jump straight into
this video let's first take a look at the single leg squat and see what weaknesses we can find when
we're performing the exercise so to start with we'll talk about what's happening around the
hips so just say you're doing a single leg squat on your right leg and you get a contralateral hip
drop meaning your hip drops on the left hand side aka your non stance leg this is a very
good indication they've got weakness in your hip abductors on your right stance leg so address that
with training reassess your single leg squat and see if you get improvements additionally another
common compensation is in wood travel of the knee also happening of the hip is hip adduction so when
this happens it's a good sign you've got some quad weakness or glute weakness in particular
the hip external rotators so addressing that is going to have an improvement in terms of being
able to have better alignment with your knee over your toes so you want your knee around mid foot
in terms of where it's positioned moving onwards in terms of mobility restrictions we'll take a
little look at myself and use that as an example so I have a slight deficit in terms of my hip
flexor strength and how it manifests itself in the single leg squat is I get some lumbar rounding at
the bottom of the movement I also have slightly less than ideal ankle dorsiflexion so when you're
doing a single leg squat if your knee is not able to travel slightly in front of your toe
all the way to the bottom of the movement you're gonna have difficulty maintaining a nice upright
position the hollow body hold sort of test your strength in this movement pattern I want you guys
lying on your back legs straight 90 degrees up in the air from here you're gonna flatten your lower
back against the ground keeping your ribcage down core nice and tight and you're slowly going to
lower your extended legs towards the floor you fail this test when your lower back arches and
you lose that contact with the ground that's the really important thing you guys so why is this so
important it's a good assessment tool because it gives us good information as to where our
body should be positioned when we're working our hollow body holds if you're really strong you'll
be able to maintain legs straight flat lower back ribs down with your feet just hovering off the
ground if you're newer to this type of movement or you have a little bit of deficit in your core
strength you're not going to be able to get down as low to the ground whilst maintaining a proper
position drop the ego work the hollow body hold in a range where you can still maintain a flat lumbar
spine against the ground with your ribs down and maintaining good breathing throughout the movement
lastly let's take a look at the back bridge this is a fundamental position that will give you
really good information in regard to your total body mobility so let's start with taking a look
at the different areas and what will help you get a better looking back bridge so if you feel a lot
of tightness in through say from your belly button down to around your mid thigh when you're in the
position that's a good indicator that you need to work on getting some more length through your hip
flexors as well as your abdominal region if you're like me and you have a hard time straightening out
your arms and feel a lot of tightness in that area work on stretching and mobilizing through
your lats as well as your triceps that'll help heaps in that regard lastly taking a look at my
back bridge guys I'm getting a large kink what I mean by that is a lot of extra movement happening
through say my l1 to l-3 issue agen in my lumbar spine and this is basically a compensation for
a lack of movement elsewhere in my spine so you can see there's not a whole lot happening in my
mid to upper back so if your bridge looks anything like mine heavily working on that thoracic t spine
mobility is gonna allow you to get a nicer looking back bridge shape and improve your overhead
mobility for other movements thanks guys for watching drop me a comment below leave a thumbs
up on this video that's literally all you need to do to show your support let's keep this channel
providing great high quality free content yet I'll see you guys next week Friday for another video