Unilateral (“Single Leg”) Lower Body Training

Pros and Cons of Single Leg Training1. Increased Stabilizer Function (Glute

Medius, Adductors, Hamstrings, etc.)2. Decreased Loads on the Lower Back3. Improved Mobility4. The Bilateral Deficit

1. Increased Stabilizer FunctionIncreased Stability= A.) Inc. Prime Mover

Function B.) Dec. Stabilizer Function

Decreased Stability= A.) Dec. Prime Mover Function

B.) Inc. Stabilizer FunctionMcCurdy et al. 2010

Significantly greater activation of gluteus medius and hamstrings in RFESS in comparison to back squat

It’s always a question of WHO am I coaching and what are their training GOALS?

2. Decreased Loads on Low BackWe typically cannot handle as much weight

in unilateral lifts in comparison to bilateral lifts

Are all loads on the lower back bad?

It’s always a question of WHO am I coaching and what are their training GOALS?

3. Improved MobilityWhere are the majority of people tight in their

lower bodies?Tight/Short/Stiff muscles are “OVERACTIVE” (they

contract or “tense up” more than intended)Reciprocal Inhibition: When an agonist muscle

contracts (e.g. biceps) the antagonist muscle relaxes (e.g. triceps)

THEREFORE: Tight Hip Flexors (Agonist) Inhibited Gluteus Maximus (Antagonist) Function

SO WHAT? If our primary hip extensor is inhibited, our bodies will compensate by using muscles for purposes for which they are NOT INTENDED

EXAMPLE: A person has inhibited glutes and performs heavy RDL’s. What muscles are compensating for the lack of glute function?

4. The Bilateral Deficit“If an athlete simultaneously exerts

maximal force with two extremities, the force for each extremity is lower than it is in unilateral for development.” (Zatsiorsky & Kraemer,2006)

The Michael Boyle Experiment…e.g. – Back Squat 1RM= 200 lbs (1 rep completed)RFESS 1RM=100lbs? (>14 reps!)

Main Unilateral Exercises for this Course

1. Rear Foot Elevated Split Squat

2. DB SL RDL3. Lunges

Main Unilateral Exercises for this Course

1. Rear Foot Elevated Split SquatWhy this exercise is awesome:

1. you can load it up to heavier weights2. Mobilizes the Rectus Femoris and

Psoas3. Increased Stabilizer functions…

My RFESS Progression1. “Bottoms-Up” Split Squat2. Goblet Split Squat3. DB Split Squat4. Low Box Split Squat5. DB Bulgarian Split Squat

1. “Bottoms-Up” Split Squat

Purpose: Decrease stability demandsCommon Flaws: Knee over Toe, Anterior

Tilt, Valgus CollapseCues: Get Tall, Heels, Elevator

2. Goblet Split Squat

Purpose: Increase anterior core activationCommon Flaws: Knee over Toe, Anterior

Tilt, Valgus CollapseCues: Get Tall, Heels, Elevator

3. DB Split Squat

Purpose: Teach the full split squat patternCommon Flaws: Knee over Toe, Anterior Tilt,

Valgus CollapseCues: Get Tall, Heels, Elevator

4. Low Box RFESS

Purpose: Teach RFESS to individuals who lack Mobility or Stability to do a full RFESS

Common Flaws: Depth, Knees Past Toes, Heel LiftCues: Bend Back Knee, Heels, Superman Chest

5. DB RFESS

Common Flaws: Same as low box RFESSCues: Same as low box RFESS

Dumbbell Single Leg RDL Pros:

Posterior Chain DevelopmentAnkle Proprioception and BalanceCore Stability

Cons:Decreased Stability = Decreased Prime Mover

Function

Lunges Variations:

ForwardBackwardsLateralCrossoverTransverseReverse Lunge from a Deficit Weighted with DB or BB

Cues:Upright TorsoDrive weight through your heelDon’t let your knee shift in front of your toesDon’t let the back knee touch the ground

Review Items1. Explain how tight/overactive hip flexors

limit mobility, performance, and safety during exercise. (Hint: Slide 5)

2. Explain the relationship between stability, prime mover function, and stabilizer function.

**Make sure your answers are clear and written in complete sentences. They will have to be that way on the test!

ReferencesMcCurdy, K. W., O'Kelley, E., Kutz, M.,

Langford, G., Ernest, J., Torres, M. (2010). Comparison of Lower Extremity EMG Between the 2-Leg Squat and ModifiedSingle-Leg Squat in Female Athletes. Journal of Sport Rehabilitation, 19, 57-70.

Zatsiorsky, V. M., Kraemer, W. J. (2006). Science and Practice of Strength Training (2 ed.). Champaign, IL: Human Kinetics.