We have now added the single leg squat motion analysis to our AI library of motions. This new exercise motion analysis was created with input and insights from leading physical therapist Kaan Celebi from the ACL Academy. We worked with him specifically to identify the motion and the factors that should be assessed when looking at knee and leg strength.
Kaan is an expert in ACL recovery. He has his clients do this specific variation of the Single Leg Squat and tracks their progress in this exercise since it is an indicator of knee and leg strength. However, this exercise isn’t only valuable for those with a knee injury. It can be quite valuable for injury prevention as well. Additionally, building knee and leg stability and strength can be highly beneficial to performance in nearly all sports.
How To Use The Single Leg Squat Motion Analysis
If you prefer a video demo, here is a video of the single leg squat motion analysis. To get started, you should follow similar steps to the other movements in fitsw.ai. This time just make sure to choose the single leg squat motion analysis option in the lower right.
Once you choose single leg squat, you can click the “How To” button in the lower left to see what you should do next. We have also included these steps below:
- Press the green Start button & wait till it turns into a red Stop button (the first time always takes a few seconds)
- Step back until your full body is in view of the camera and make sure to face the camera straight on
- When in position place your hands behind your head to signal the system you are ready to begin. You will then see the screen say “Get Ready”
- When ready, place your hands on your hips and lift one foot then a 3 second countdown will appear
- When you see GO! do 3 single leg squats on each side
- View your results and have fun trying to get a better score!
- If the Restart button is not in view scroll down
Single Leg Squat Motion Results
The AI motion analysis feature will analyze both legs and create two sets of graphs and data. One set of graphs will be for your left leg and the other set will be for your right leg. Below is a break down of what the graphs and scores mean.
Height / Depth Graph
This first graph shows your chest height over time for the three reps. So you see it go up and down as it tracks your motion down and up. If during this movement, the center of your chest deviates too much there would be a red dot. In the above direction, this did not happen so all points are blue.
This data feeds into Depth score (making sure you went low enough) and also pacing tempo. Each rep should be as consistent in pacing as possible
Knee Motion Graph
This graph displays knee center deviation. As your knee is moving through a natural squating motion, you will see some deviation. However, you want to avoid too much and especially avoid your knee caving inward. Another thing you want to ensure is that your kneed moves in a similar motion for each of the three reps.
In the above graph, there are red dots. Those indicate times where the knee caved inward more than it should have.
Hip Drop Graph
This graph displays the tilt angle of your hips through the single leg squat movement. You want to avoid your hip dropping on the opposite side of the standing leg. If your hip opposite from the standing leg drops, this often indicates weakness or dysfunctional movement. That is why we analyze the hip angle.
These graphs show the movement of the chest centerline and any deviation during each rep of the exercise. The blue dots show your chest centerline position going down and the green dots are your chest centerline position going up. The closer to zero, the better. This data feeds into the Center line score.
Single Leg Squat Scores
We have talked through a few of the different scoring metrics already but here we will summarize them.
- Pacing Tempo – this is a score of how consistent pacing was from one rep to the next. Ideally, each rep would be nearly identical in pacing.
- Depth Score – this score is based off whether you went low enough for the single leg squat. The goal is to have your nose go below the 2nd horizontal line.
- Center line – this score is based off of how centered the center of your chest remained throughout the squat motion. Ideally the center of your chest should travel in a consistent path without shift too much to one side or the other.
- Knee – this score is based off of whether your knee had proper and consistent motion. If your knee caved inward or didnt move consistently, you would see a lower score here.
- Hip Drop- This score is based off of the amount of hip drop. You want to avoid your hip dropping on the opposite side of the standing leg. If your hip opposite from the standing leg drops, this often indicates weakness or dysfunctional movement.
- Final Score – This score is a weighted average of the above scores.
As you can see there is a lot of data we can collect for the single leg squat movement. This data is analyzed and scored by fitsw.ai in order to provide a complete picture of how a client is performing a particular movement. These progress metrics can be saved over time to monitor client improvements and provide motivation and insights.