One Legged Squat

On this modified program you'll always follow your max effort exercise with a unilateral exercise. Unilateral movements are important for many reasons. First of all, most athletes develop muscular imbalances between limbs. Unilateral exercises are a great way to overcome these imbalances. They also improve flexibility, balance and overall conditioning. The one-legged squat is a very quad-dominant exercise. The quads are extremely important for athletes and you can't neglect them. The quads are very active in the skating stride due to the forward body lean. The quad muscle on the inside of your knee (vastus medialis) also plays a major role in stabilizing the knee.

Perform the one-legged squat by holding a pair dumbells and placing the top of one foot on a bench. Keeping your back straight, lower yourself until the knee of your raised leg is just short of touching the floor and then raise yourself back up.