If you aint got squat, you aint got squat. A single leg squat is a very useful assessment for physiotherapists and osteopaths as it is a movement that can be used to assess strength, flexibility, balance and motor control post reconstructive surgery for an ACL rupture. Specifically, collapsing of the knee and trunk instability during movements like jumping or a single leg squat have been identified as risk factors in females for ACL injuries.
How to assess your own squat?
Use a mirror to watch yourself. Squat to 60 of knee flexion in a slow, controlled manner at a rate of approximately 1 squat per 2 seconds. Perform this 3 times!
- Same side trunk lean
- Hip Drop on the opposite side
- Hip adduction (leaning in) or internal rotation
- Knee collapse (knee diving in)
- Loss of balance
A good rating requires the absence of all 5 criteria in 2 of 3 trials.
In a study of ACL reconstructed patients, those that could do at least 22 single leg squats from a chair height had...