Often the first thing that comes to mind when thinking about lower body training is the back squat. A staple in weight rooms and recreation facilities around the world (and personally, my favorite exercise to perform), it has been king for a long time. This article is here to give you more options when it comes to training your lower body. Single leg training can be a massive addition to your program as it can help work on asymmetries as well as cut down on the chance for back or hip pain. Below are 5 single leg exercises that you can begin performing right away along with coaching cues, muscles targeted, and other tips.
Reverse Lunge
Something you need to understand right away as it pertains to single leg training is this: the front leg should always be the one doing the work. Whether its lunges, step ups, split squats, etc. I bring that up with the reverse lunge because it can be deceiving. The leg that is moving in the reverse lunge should NOT be the one being fatigued. The leg with planted foot should be performing the work. Depending on your step/stride length, it can change the focus of the movement. I cue longer step so that you work primarily hip extension- this is going to target your hamstrings and glutes.
Front Foot Elevated Split Squat
Posted this one very recently on Facebook. A plate or box a couple of inches off the ground is all you need for the front foot to be on. I love this exercise for my hockey athletes as they play their sport with a foot inside a boot which over time is going to restrict their mobility. So not only does this exercise improve quad strength through the knee extension, you are able to strengthen and improve the ankle by controlling to end range of motion. Lower yourself like an escalator, not an elevator (go forward as you go down).
Landmine Single Leg RDL
I love this variation of the single leg RDL. If stabilization and balance is your downfall in single leg exercises, being able to hold on to the barbell that’s anchored in the ground is going to give you a little more assistance compared to holding two dumbbells but still be a more challenging exercise than the standard double leg RDL. Motion all comes from the hips. Do not reach for the floor by rounding your back. The second you aren’t bending the hips anymore, finish the rep by extending and coming back to the top. You should feel the work along the backside in the hamstrings and glutes.
Off Box Pistol Squat
Though it is bodyweight, this is probably the most challenging exercise on the list (don’t worry, I will follow it up by listing the easiest next). This falls similar to the front foot elevated split squat in terms of quad and ankle strength. Heel stays flat, track the knee over the foot. The advantage to performing this on a box versus a true pistol squat from the floor is that you’re working with a lot more room on the non-planted foot (i.e. you don’t have to worry about strength and mobility of that moving leg since the ground won’t interfere, allowing you to focus on form and performance of the foot/leg on the box). Extend your arms and hands out in front of you as you go down to create a counterbalance.
Glute Bridge
Simple. Can be done anywhere. No equipment required. Target here is obviously the hip extension. “Glute” is in the name for a reason, that’s the focus. Coaching cue here: Keep the thighs in line the whole time. This will allow you to get a full range of motion and keep away from a kicking or scissor type effect with that extended leg.
Follow Coach Nate:
Instagram and Twitter: @NateWilliamsSC
Facebook: Facebook.Com/NathanWilliamsStrength
Comments