Eccentric Quad Wall Squat - Pistol Progression

www.FoundationP...
If you feel pain, stop.
Find more info on our blog at www.HPhack.com
Video Transcription:
Welcome to Foundations RUclips channel my name is Christian Compean I’m a physical therapist fellowship trained in manual orthopedic physical therapy. Today we’re going to go over something to strengthen the quads; more importantly its an eccentric quad contraction. Meaning your quads are going to be working as they’re getting longer. Most of the time when the quads work you’re straightening out the leg and the quad is actually getting shorter as you’re going against resistance. This is the opposite. The quad’s going to be contracting as it gets longer. The beauty of this activity is anybody can do it. You don’t need any equipment all you need is a wall or something to lean against right. So what you’re going to do is simple. Get to a spot on a wall and just do a little wall squat. I don’t have my back flat on the wall, its just my hips. I can help cue myself by putting my hands out in front and I get to the point where I feel like I’m in a good squat position. My knees aren’t really too far out in front of my toes. I get a good kind of width on my feet. This is where I want to start right. So now that I’ve got my spacing down. I come back up. What I’m going to do is I’m going to take away one of my legs right and thats going to make so that I’m only squatting with this one. So what you’re going to do is you’re going to come down slow. Preferably at a 5 count. You can go even slower. Then once I get to that 90 degree point, I push up with both legs again. I can definitely turn this into a single leg squat but then I’m not taking advantage of the eccentric portion of it. So then again I’m up high take one leg away come down slow. 5-4-3-2-1. Come up. Switch sides. Come down. 5-4-3-2-1. You can go up on one if you really want to. This is just another way to eccentrically strengthen your quads. If you feel like you can’t get enough done for your quads but you don’t want to have to go and take on a gym membership to do it and you’re tired of just doing repeated squats its something you can definitely throw in. So if this is helpful to you please give it a thumbs up. If this is helpful to somebody else that you may know please share it with them. We invite you to make any questions or comments below and we try to put out a lot of content that can be helpful to other people so please subscribe if this speaks to you. Again we remind you that movement is a gift and we hope you enjoy it.