Oxygen USA — September-October 2017

september / october 2017 2727

By Erin Calderone MS, CSCS, NASM-CPT

Photos by Cory Sorensen / Model: Lindsey Renee / Hair &

Makeup: Nancy J / Clothin

g: Elisabetta Rogiani / Shoes: Nike

FUNCTION: LATERAL

ECCENTRIC TOUCHDOWN

Bilateral movements like squats and lunges are prime

ground for the stronger quad muscles, namely the

vastus lateralis, to take over for the VMO. Working one

side at a time amps the stability demands on the VMO

and gluteus medius muscles, getting them to work

together to prevent knee collapse and/or rotation: In a

2016 Canadian study, step-downs and single-legged

squats proved most demanding on the glutes, quads

and hamstrings, especially when it came to controlling

and stabilizing hip and knee movement. A focus on

the eccentric component here trains neuromuscular

control, improving deceleration capacity while helping

eliminate momentum and prevent injury.

Stand on a high box or bench with one leg planted

completely on top and the other extended off the

side. If you only have a short box and your nonwork-

ing foot touches down, no worries; just don’t put any

weight on it. In fact, extending the nonworking leg in

front of you rather than touching it down will increase

the diffi culty.

Lead with your hips and slowly bend your standing

knee, allowing your nonworking leg to move passively

down the side of the box. Descend slowly for four to six

counts to increase the burn, challenge your central ner-

vous system, and encourage your quads and glutes to

work in concert, training stabilization and deceleration

(which is when most injuries occur).

Make sure your hips stay square, your pelvis stays

level, and your knee stays aligned with your hip and

foot — don’t allow it to collapse inward or the VMO will

disengage. Rotate the hip out by tightening the top of

the glutes (gluteus medius) as you lower down into

the squat.

Hold at the bottom for two counts, then drive through

the whole foot to return to standing. This concentric

phase (standing up) should only take one or two counts

but should not be so fast that you lose your balance.

Because of the eccentric focus, this move should

be done early in your workout to minimize fatigue.

Holding a small weight plate in front of you will make

it easier because the weight will help counterbalance

and stabilize you.

SAMPLE FUNCTION QUADRICEPS WORKOUT

Exercise Sets Reps, Directions Resistance Rest Between Sets

Speedskater 2-3 10 each leg; hold each landing for 3-5 seconds bodyweight <1 minute

Lateral Eccentric Touchdown 3 6-8 each leg, 4-6 counts down, 1-2 counts up bodyweight <1 minute

Single-Arm Kettlebell Squat 3 10-12 each arm light/moderate 2-3 minutes

Three-Way Lunge (^3) 6-8 each leg light/moderate 2-3 minutes