The Single Leg Squat is a fundamental movement that is massively advantageous at increasing lower extremity strength, power, balance, and agility. These movements are so useful that often times they are used to assess running mechanics, jumping mechanics, and lower extremity muscular imbalances.
Muscular imbalances for the lower extremity have been linked to hip, knee, and ankle injuries. The exercises listed below are effective at addressing these muscular imbalances and will improve your overall performance.
#1 Forward to Reverse Lunge
This exercise begins with alternating between a reverse lunge and a forward lunge. This exercise is great for challenging total body motor control, lower extremity muscular strength and endurance. This exercise is an excellent “finisher” to end an epic leg workout.
Key Coaching Cues
- Keep the torso erect and the head in a neutral position
- Reach 90 degrees of hip and knee bending
#2 Single Leg Romanian Deadlift
This is exercise is excellent at targeting the posterior chain which includes the glutes, hamstrings, and calf musculature which are important in activities such as running and sprinting.
Key Coaching Cues
- Keep your forward knee slightly bent while lifting one leg up behind you
- Focus on bringing your hips backwards while allowing the torso to move forward
- Keep the chest up and an erect lower back throughout the movement
- When you feel your hamstrings tighten or lower back bend forward proceed to move back to the starting position.
#3 Bulgarian Split Squat
This exercise is superb at increasing muscular size and strength of the quadriceps and glutes while challenging the stability of the body as a whole.
Key Coaching Cues
- Keep the torso perpendicular to the floor by sitting back on the trailing leg
- Reach 90 degrees of hip and knee bending
- Do not let lead knee move past the lead foot
#4 Curtsy Lunges
This exercise begins with alternating between a side to side lateral lunge. This exercise challenges the body in a different but requires total body motor control. In conjunction with the forward/backward lunge, this exercise is an excellent “finisher” to end an epic leg workout.
Key Coaching Cues
- Do not let let the stationary knee dive inwards or medially
- Maintain an upright torso throughout movement
- Start with reaching in both directions small at first until movement pattern becomes more fluid
