ONE LEG SQUAT ANATOMY (Muscle and Motion)

One Leg Squat Anatomy is also called as Piston Squat among the body weight training enthusiasts. Another name given to it is Sit Spin.

It is done by standing on one leg while the knee bent slightly, and raising the other leg off the ground, extending it. The arms are also extended anteriorly (to maintain the balance). After that, you slowly lower yourself towards the ground by bending the standing leg. The other leg should always be off the ground.

It is often believed that if one can do a One Leg Squat anatomy, he has strong legs. Yes, leg strength is a major factor but for most athletes it’s the lack of flexibility and awareness that leads to the false technique. This is proved by the fact that many people who can squat and deadlift their own bodyweight cannot do a One leg squat anatomy.

Flexibility is required in three major areas of the body for a proper Piston Squat.

• Flexibility in the ankle of the standing leg.

• Flexibility in the hip of the standing leg.

• Posterior chain flexibility of the lifted leg.

Many muscles require strength as well. So, let’s start learning about the muscles involved in One Leg Squat that are contracting and others that are stretching.

Lower Leg Muscles Contracting

Quadriceps:

Quadriceps

Quadriceps flex the hip and on the other hand extends the knee. They are especially important when you go to the squat position. Here, they will contract and their strength will be important.

Gluteus Maximus:

ONE LEG SQUAT ANATOMY

Gluteus Maximus extends the thigh helping to hold the squat position against the gravity so its strength is very important to achieve the desired fate.

Gluteus Medius:

ONE LEG SQUAT ANATOMY

The anterior portion of Gluteus Medius flexes the hip but the posterior portion does the opposite and extends it. It will also help to hold the lower squat position.

Gluteus Minimus:

ONE LEG SQUAT ANATOMY

This Gluteal muscle also helps to hold the position by doing the same job as the other two Gluteal Muscles.

Adductor Magnus (Ischial Part):

ONE LEG SQUAT ANATOMY

The ischial or hamstring part of Adductor Magnus participates in extension of the hip. This way, it also helps resisting the pull of gravity while in squat position.

Tibialis Anterior:

ONE LEG SQUAT ANATOMY

It is a dorsiflexor of the foot works to maintain the balance in the standing leg. Without its contraction, you may fall on your back while trying to attempt One Leg Squat.

Lifted Leg Muscles Contracting

Rectus Femoris and Vastus:

Rectus Femoris and Vastus

The Quadriceps muscles are contracting here so that the thigh of the lifted leg remains flexed and the knee remains extended as required in Piston Squat.

Psoas:

ONE LEG SQUAT ANATOMY

Psoas muscles also act as hip flexors. They contract during the One Leg Squat so that the leg comes anteriorly by flexing it at the hip joint.

Iliacus:

Iliacus

Iliacus works along with the Psoas Muscles to flex the leg at the hip joint. Hence, working to lift the leg up and holding it at the lifted position.

Tensor Fascia Lata:

Tensor Fascia Lata

It is another flexor of the hip joint and will act to hold the leg above the ground.

Adductor Magnus (Pubic part):

Adductor Magnus

The upper or pubic part of Adductor Magnus acts as hip flexor. It will require strength as it is contracting here.

Adductor Longus:

Adductor Longus

Adductor Longus is an adductor of the thigh. In addition to this, it also participates in flexion of the thigh that is important here for maintaining the flexed position of lifted leg in Piston Squat.

Adductor Brevis:

Adductor Brevis

Adductor Brevis also plays a role in flexion of the hip hence is contracting here.

Gracilis:

Gracilis

Gracilis does a ton of actions. First, it’s an adductor of the thighs. It also helps in flexion of the hip as well as flexion of the knee. The action of flexion of thigh is especially important here and for that its strength is important.

Sartorius:

Sartorius is also a hip and knee flexor. In Piston Squat it is important because of its hip flexion function.

Pectineus:

ONE LEG SQUAT ANATOMY

It is a small muscle of the mid-thigh, flexes the thigh and participates in a perfect Piston Squat execution.

Core Muscles Contracting

Rectus Abdominis:

ONE LEG SQUAT ANATOMY

Rectus Abdominis is a trunk flexor and in Piston Squat, it will help to maintain the posture.

Spinal Extensors:

Spinal Extensors

Spinal Extensors straightens the back so it is working against Rectus Abdominis to provide a balanced posture just what is required in Piston Squat.

Quadratus Lumborum:

ONE LEG SQUAT ANATOMY

Quadratus Lumborum when acting bilaterally flexes the trunk so it is also a posture muscle that will be contracting during Piston Squat.

Lower Leg Muscles Stretching

Gluteus Maximus:

Gluteus Maximus:

As discussed before, not only is it contracting to hold the position but it is also being lengthened. Its function is to extend the thigh but, in the squat, position the thigh is flexed so the muscle is stretching.

Adductor Magnus (Ischial Part):

Adductor Magnus

Ischial Part of Adductor Magnus extends the thigh bit in the flexed Piston Squat position, it is being stretched so requires flexibility.

Posterior Gluteus Maximus:

Posterior Gluteus Maximus:

Posterior Gluteus Maximus extends the thigh at the hip joint so you can imagine it being stretched.

Piriformis:

Piriformis:

Piriformis laterally rotates the leg during hip extension and abducts the leg during hip flexion. In Piston Squat, it is being stretched in the lower leg.

Lifted Leg Muscles Stretching

Hamstrings:

Hamstrings:

As you can see, the lifted leg is extended at the knee in the Piston Squat Position so every muscle that flexes the knee is being stretched including the Hamstrings.

Adductor Magnus (Ischial Part):

Adductor Magnus (Ischial Part)

The lifted leg remains flexed at the hip joint. Adductor Magnus being an extensor of the thigh is getting stretched here.

More Read ONE LEG SQUAT ANATOMY: https://easyflexibilityblog.com/2021/08/11/have-you-tried-the-exercise/

Gluteus Maximus ONE LEG SQUAT ANATOMY:

Gluteus Maximus:

Also, an extensor of the thigh so it will be stretched here.

Piriformis ONE LEG SQUAT ANATOMY:

Piriformis:

Piriformis as discussed above, abduct the leg during hip flexion that is bot happening here so it is stretched here.

Posterior Gluteus Medius ONE LEG SQUAT ANATOMY:

Posterior Gluteus Medius

Posterior Gluteus Medius is also an extensor of the hip. In the flexed position of the hip, it will be stretched.

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