| A question that often comes up both with clients | | | | leg exercise is the single leg squat. With this squat, |
| and with trainers themselves, is the need for | | | | the non working foot is not allowed to touch the |
| single leg work. Years ago, it was thought that | | | | ground. |
| squats and deadlifts were all there were needed | | | | With the supported single leg exercises, some of |
| to keep the body strong and for the athletic | | | | the stabilizing muscles aren't working as hard as |
| community, all that were needed to build strength | | | | they could be. With an unsupported single leg |
| and power. Strength training has primarily been on | | | | squat, the stabilizing muscles of the hip and pelvis |
| two limbs and in the sagittal plane (moving front | | | | must actively work. More muscles will work in an |
| to back). With the increased knowledge in the | | | | unsupported single leg squat, resulting in greater |
| area of functionalanatomy over the last 10 years, | | | | strength and stability. And, from a pure caloric |
| training methods have also changed. It is now | | | | point, more muscles working means more calories |
| known that single leg training involves working | | | | being burned = greater fat burning. |
| more muscles resulting is greater strength and | | | | Another group of exercises done as a single leg is |
| stability. | | | | the deadlift. The single leg deadlift is done in the |
| Very little in life or sport happens with two feet | | | | sagittal plane and is primarily a hip hinge |
| on the ground. With all movements, there is | | | | movement. But, the spinal erector muscles as well |
| always one foot on the ground and one in motion. | | | | as the lower trapezius and rhomboid muscles of |
| Simple walking is a case of single leg movement. | | | | the back must work to stabilize the spine and |
| When performing double leg exercises, we are | | | | shoulder. The glute (or hip rotators) and pevlic |
| using the prime movers mainly (quads, gluteus | | | | muscles must work to stabilize the pelvis and |
| maxiumus, hamstrings). With single leg squats, the | | | | keep it in the sagittal plane. This is one exercise |
| stabilizing muscles (glutes medius, adductors or | | | | that gives youa big bang for your buck. Not only |
| inner thigh) and spinal stabilizers must all come into | | | | is it working a huge amount of muscles, but there |
| play to maintain a stable pelvis. Some examples | | | | is less stress on the lower back than with a two |
| of single leg exercises are: stepups, lunges, split | | | | foot traditional deadlift. |
| squats, bulgarians (ugh!) and one leg squats. With | | | | So, even though single leg work can be |
| all of these single leg exercises, all but one have | | | | demanding and even a little frustrating at times, it |
| the non working foot supported. With lunges, the | | | | is vital to our overall health and well being. Single |
| non working foot is still on the ground. With | | | | leg squats and deadlifts are excellent examples of |
| bulgarians, the non working or rear leg is | | | | strength training exercises that will be as much or |
| supported on a block. The only unsupported single | | | | more benefit to you outside the gym as in. |