The importance of single leg training is undeniable. When we walk, climb stairs, run, we
do it one leg at a time. Literally any and all people would benefit simply by improving
their single leg strength. Regardless of age or ability, train your single leg strength
accordingly:
1) THE STEP-UP: The most basic and fundamental single leg exercise that any
trainees should master. Anyone who’s ever ran stairs knows it’s an incredible
workout and is literally a series of repeated single leg step-ups. Progress this
movement by increasing the height of the step-up or by adding load. Make sure
to stand up and come to full extension at the top of each rep before making
contact with the non-working leg.
2) The Lunge- Another fundamental exercise that should be a part of any effective
resistance training program. Forward lunges in place will hit the quads more, but
can often lead to knee pain in the patellar/quad tendons if overdone. Walking
lunges offer a better combo of quads, hamstrings, and glutes. Reverse Lunges
target the hamstrings and glutes the best and stress the knees the least.
3) Rear Foot Elevated Split Squat-Also commonly known as the Bulgarian Split
Squat. This is arguably the greatest single leg exercise of all and has many
different variations. Elevating the rear leg, places a much greater demand on the
front working leg improving strength, balance, and coordination. The RFE split
squat does a tremendous job of strengthening the entire leg (quads, hamstrings,
glutes) and is easily one of the most “value for time” exercises to improve single
leg strength.
4) Single Leg Pistol Squat-The most challenging single leg exercise. It’s fair to say
that if you can competently perform a full range of motion pistol squat, you
possess excellent balance and single leg strength. A great way to progress these
is to start on an elevated surface and increase the height as you get stronger.
Performing pistol squats on the ground presents a greater challenge as it
requires strength in the hip flexors and quads of the non-working leg. Practice
this exercise with caution as it can lead to unnecessary knee pain if done
improperly.