This is Brent of the Brookbush Institute, bringing you guys the progression
single leg squat to bilateral cable pull down. I think you guys going to find
that there's an advantage
to putting those two exercises together. You get a little assistance
from the bilateral cable pull down to assist in a very
difficult single leg squat, but this is still a very
advanced exercise- a progression of our posterior oblique sub-system
that requires an immense amount of stability and control.
Now, you are going to need a pretty special piece of equipment: these
two armed cable columns with the nice high
cables are kind of mandatory. Although you might be able to pull off
shorter individuals using a standard cable column that are only about six feet high,
as your athletes or patients get a little taller, you need something with some nice
I'm going to have my friend, Melissa, come out and she's going to help me demonstrate this
Alright, are you ready?
She's going to grab both of these handles. She's going to back up a little bit so that
the weight is already lifted off the stack. I want her to sit and
she's going to lift one leg about one inch off the floor. I don't want her to pistol
squat with the leg out, that
allows us to use some false stability through the hamstring.
I want- if I was looking from the side, it would look exactly like a squat.
Squeeze through your glute, stabilize, lean back,
and now pull down. That's the hard part, guys, is to get
all the way- "keep going, why did you stop?"
The hard part is to go down, come back up,
get stable with a nice straight line through torso and leg,
and then pull down so we get that lat recruitment. We're getting nice
posterior oblique sub-system integration from this lat
through the thoraco-lumbar fascia into this glute. She is getting a little
assistance from these cables on that single leg squat. I don't know how many of you
guys have actually tried to do a true single leg squat with both legs together,
but it is not easy. Of course, after she does 12 on this side, I'm just going to have
her switch sides.
Now, a little special thing about this exercise is you do have to experiment with
You end up doing twice as many reps with the upper body as the lower body,
which means the weight for your upper body
can't be so challenging that your arms burnout at let's say 12, because you'd still
have a lot to go for legs.
On the other hand, it can't be so light that it's not giving you
any help on that single leg squat, because you'll find it's
very challenging to maintain optimal form
if you're getting no assistance at all. You're going to have to experiment with weight,
up and down. If your goal is maybe more leg strength overall, you could start
decreasing the weight. If your goal is more arm strength, maybe start increasing the
So there you guys have it: single leg squat
to bilateral cable pull down.
You could do a couple things to progress this exercise other than just shifting
We could start to bring these handles down,
forcing her to step further back which means then she'd also get less
assistance coming back
up. It would start to look more and more like a single leg squat to row
to bilateral- or no it'd just be single leg
to bilateral row. Not easy.
So, I look forward to seeing one of you guys try to pull that off.
Maybe send me a video back. I hope you guys have some fun trying to find a
cable column to pull this off on.
It's definitely a challenging exercise. I look forward to hearing about