If you’re coaching real people, not fitness models or textbook movement robots, you need more than a perfect demo. You need context, progressions that actually work, and ways to build strength without sacrificing safety or confidence.
That’s exactly what we covered in this deep-dive session at Made Possible Personal Training in St. Petersburg. Whether you’re training athletes, adults over 40, or anyone coming back from injury, here’s your single-leg blueprint.
🦵 Single-Leg Squats: Where We Start
How we coach it:
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Start with a 10-pound plate as a counterbalance
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Use a box, pad, or bench to set depth
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Stack chest over hip, knee, and ankle
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Focus on strength and control, not chasing arbitrary depth
Progressions:
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Heavier counterbalance (10 to 25 lbs)
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Add a vest, dumbbells, or med ball
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Reduce box height or go unsupported
Cues that work:
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“Stack your chest over your hip and knee”
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“Reach the plate forward to stay tall”
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“Tap the box, don’t crash into it”
Common issues:
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Knee valgus (caving in)
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Using TRX for too long
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Losing control at the bottom of the squat
🕴️ Skater Squats: The Sweet Spot Between Squat and Hinge
Why we use them:
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Great for knee stability and coordination
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Bridges the gap between squat and hinge patterns
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Easier to control depth than a pistol squat
Coaching tips:
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Use one pad or small elevation
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Don’t chase depth just to say you did
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Progress with the same counterbalance method
What to avoid:
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Going too deep too soon
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Letting form break down with load
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Stacking multiple pads just to hit depth
🧲 Single-Leg RDLs: Teaching Control, Not Just Flexibility
How we coach it:
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Cue the back leg to “reach long” like Superman
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Pair front arm and back leg for better control
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Focus on the hinge, not how low they reach
Helpful tools:
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Cones or med balls for reach targets
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Touch + feel coaching to build awareness
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Use stance/support modifications based on balance needs
Cues that help:
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“Create tension between your hand and heel”
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“Long leg, strong hinge”
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“Don’t fold—hinge”
💬 Final Thoughts for Coaches:
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Depth is not the goal unless it supports the goal
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Progressions must match the person, not the program
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There’s no one “right” way, just the way that works for this person, right now
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Keep it real. Keep it personal. Keep learning.
Want more tools for coaching smart strength in real bodies?
Come check out our personal training and mentorship options at Made Possible in St. Pete. We’re all about building strength that lasts, without pain, ego, or fluff.
Call 727-537-9854 or book a session. Coaches welcome too.
