As an accredited member of the UK Strength and Conditioning Association (look at me)
I get sent a journal on the latest concepts and cutting edge thoughts on physical training, to achieve the type of goals you want from your training
This month there was a big discussion on single leg training, or what we in the trade call ‘unilateral training’.
This made me think of something I wanted to help you with which often confuses a lot of people we work with in Solihull and beyond
Examples of these exercises are lunges, split squats, pistol squats (anything with one predominant leg working)
Do you utilise this? Should you, shouldn’t you, how should you?
Let me provide some insight for you…
Single leg exercises, if appropriate (as there are some poor ones!), can overload muscles in a way which can’t be achieved when using two legs.
A great example being, if you struggle with mobility to get range of motion on exercises like squats…
By going into a more single leg position (e.g. split squat) this often gives you greater ease to get more range of motion while overloading similar target muscles like your gluteal and hamstring muscles.
However, these single leg exercises, particularly when a newbie, can mean you’re wobbling and shaking around like Rowntree’s jelly.
This instability can therefore mean your technique, rather than your strength is a limiting factor, which will reduce potential gains.
Lesson? Ensure any single leg exercises you use, your competent at, and not too shaky
By combing these with two legged/bilateral exercises which have a lot of stability and provide high levels of overload and muscle recruitment because of this, you get the best of both worlds.
This again is a highly individual thing, and a key reason why have individual programmes with all of our members at CP
Dave ‘expect tasty muscle soreness with single leg work’ Cripps