Single Leg Split Squat Exercise

The single-leg split squat exercise will be really good for developing strength and explosiveness in the player’s legs, but it is also going to help with the stabilizer muscles around the knee area. This is important because it may help to prevent knee-related injuries during the course of playing a game. By isolating one leg at a time to work on for this basketball exercise, the player will be able to strengthen both legs equally.

You may find that the exercise is harder to do with either your right or left leg, and that is because 99% of players have a more dominant leg. Hopefully, by doing the single-leg squats, the player will strengthen their weaker leg. This will translate to finishing better off of your weak foot in a basketball game or during your basketball training.

Basketball Exercise Overview

Exercise Name: Single Leg Split Squat Exercise

Equipment Needed: A flat bench or a box about the height of a flat bench.

Similar Basketball Exercises and Resources

• Dumbbell Squat Jump Exercise
• Resistance Band Squat Jumps Exercise
• Dumbbell Single Leg Squat Jump Exercise

Goals of the Exercise

• Develop strength, power, and quickness in the player’s legs and hip areas.
• Also, this will help develop the stabilizer muscles around the knee and hopefully prevent injuries.

Coaching Points

• Focus on your form before working on explosiveness.
• Stay balanced, and don’t let the front knee extend over the front toes when squatting down.

Basketball Exercise Instructions

1. Set up a flat bench or box with enough space.
2. Put your back to the bench/box and place your left foot up on it so that your toes are touching the bench/box.
3. Your right foot should be about 2-3 feet out from the bench/box (the player’s height determines distance).
4. Now putting all of the weight on the right leg, you will squat down till your knee makes a 90-degree angle. Keep your back straight up and down as you do. Remember, don’t let your front knee extend out past your toes.
5. Stand back up.
6. This completes one repetition. Finish the desired amount of reps and then switch legs and repeat.