Description of Exercise
-Begin this exercise by first grasping the TRX loops in one hand.
-You can also do this exercise by using two hands.
-Lift the leg off the ground that is on the same side as the TRX bands if you are using one hand to support your body.  (If the bands are in the right hand, then lift the right foot off of the ground.)
-Next, extend the non weight-bearing bearing leg out in front of your body.
-Slowly lower your body to the ground while maintaining a straight position of your back.
-It is not necessary to flex the knee of the weight-bearing leg to 90 degrees.
-Excessive bend of the knee creates more stress under the kneecap and could potentially cause pain.
-Also, consider the vertical alignment of the weight-bearing leg.
-Always keep the kneecap over top of the second toe.
-Complete the movement by straightening the weight-bearing leg to the starting position.
-Repeat the exercise the appropriate number of reps and do the same exercise using the opposite leg.

Importance
TRX single leg balance squat aid with increasing strength of the thighs which leads to an increase in power and a decrease in energy expenditure.  An increase in thigh musculature leads to greater knee stabilization.  This exercise teaches you how to keep your kneecap over your second toe in a single leg squat position with minimal support.  Runner’s knee often occurs due to poor tracking of the kneecap which is affected if the knee joint doesn’t track over the second toe.  Avoid Runner’s knee by learning the control during a weighted exercise.

Precautions
When squatting, be sure that your knee is always over the second toe.  It is common to feel knee pain if the squatting leg moves into a knocked-knee position.

Recommended Repetitions & Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
2 sets, 20 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
3 sets, 20 reps

Handout
TRX Single Leg Balance Squat

Needed Equipment
TRX Suspension Training

Difficulty of Exercise (Guide)