If you’ve read much of the blog you’ll probably have realised I am a massive fan of single-leg training! It has a place in all of my programs, here’s a few reasons why:
1. Single-leg movements have a nice balance and co-ordination component, requiring you to stabilise the core and extremities through a large compound movement.
2. There are endless variations. Reverse lunges, split squats, forward lunges, lateral lunges, bulgarian split squats, single-leg RDL’s, and the list goes on. This is useful for providing new stimulus and keep things fun and interesting, but it also dovetails nicely with the first point. You see the more variation you have the richer proprioceptive environment you create…in essence you get better at all movements through learning new movements.
3. Single-leg movements provide a great way to strengthen the legs without taxing the back (the lower back in particular) too much. This is obviously a great option for individuals with back pain, but it is also a great way to take a break from the heavy compressive spinal loads of squats and deadlifts during deload sessions.
4. Last but defintitely not least single-leg movements, even if they are not specific lateral movements, force us to activate the lateral sub-system, which consists of the adductor complex, glute medius, as well as a few others. I’ve spoken about the importance of lateral movements for golfers a lot in the past. Put simply, these are the muscles that are responsible for weight transfer in the golf swing, they had better be strong and stable!
Stuck for ideas on single-leg movements? Here’s a few: