Single leg Squat with ankle inversion

Stability & Strength

This is an instructional video to correctly demonstrate Single leg Squat with ankle inversion

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise is a high level exercise to strengthen the ankle
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
This exercise can be done with a barbell or dumbbells for the resistance
Turn your ankle into inversion so that you are standing on the outside of your foot
Now stand only on that leg, next bend the knee and hip as to squat down while keeping your back straight so you are hip hinging, drop you bottom down and backwards
The depth is taken to just below parallel with the thighs if you are able to.
Once at the bottom then push back up to return to the start position.
Perform your full set this way and once completed then also perform this exercise the other way around
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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