strong feet and ankles - part 4 of 5, 1leg squat with aeroplane ITI

these exercises are completed barefoot separately or together as a sequence
1leg squat instructions:

• set back into the hip joint and slowly lower down with a dominant backward motion - lead with the hip and let the knee catch up
• the nonworking leg is held above the ground in front of the body
• the knee (loaded) must remain in-line with the foot throughout - no inward roll
• remain head and chest up, i.e. don't rotate your torso downwards

aeroplane ITI instructions:

• soften the loaded knee - small bend.  Slowly lift the back leg and pivot over the loaded hip joint.  Don't drop your shoulders
• maintain neutral torso posture and a stable leg position
• the goal is to form a 'T shape' with your body
• at the top of the bridge, move your arms into streamline - the 'I' position , slowly into the 'T' position, and then back into the 'I' position.  Keep the motion of the arms in the plane of the body, i.e. don't let them fall toward the floor

KEEP YOUR FOOT AND ANKLE STABLE AND NEUTRAL THROUGH ALL POSITIONS

video: 1leg squat with aeroplane ITI barefoot