Does anyone enjoy single leg training? If you raised your hand you have officially outed yourself as a masochist.
There really isn't any other explanation because that shit sucks!
However it is so good for us in terms of developing strength, power, and athleticism.
I force just about all my clients to become somewhat competent on a single leg not only because I think it will help them directly with their most pressing goal, but also because it forces them to develop a lot of other physical abilities that would be ignored if they were training on their own.
The question is then how do we accomplish this single leg training?
Well as you probably could guess there are a ton of single leg exercises all of which make excellent options for the right person in the right situation.
This depends on their goals, their injury history, past training experiences, and current physical abilities and/or limitations.
While I can't address each individual's best exercise for single leg work over the interwebz through a blog post (I can do it if you are an online training client) I can indeed give you one of my favorite exercises for single leg training and help show you how to execute it properly.
Actually the exercise I want to coach you through has really found its way into most mainstream gyms as I've seen several people in commercial gyms performing it.
Which is awesome!
The more we can get people off the leg press, leg extension, and leg curl machines the better (not that those exercises don't have a time and place).
The exercise I'm talking about is the Rear Foot Elevated Split Squat.
Some might know it as a Bulgarian Split Squat although typically this variation of the split squat calls for a specific height to which the rear foot is elevated.
It's a great exercise to love to hate and I now those familiar with it can agree and those who will be trying it for the first time will soon embrace this.
There has been some debate over the last few months about this exercise specifically regarding whether or not it leads to back pain and si joint dysfunction.
In my opinion when the exercise is set up for correctly and executed with proper form there isn't anything to worry about and that is why I want to coach you up on it!
Here is a video of me walking through the entire setup and execution of the RFE Split Squat in the way I have found to be most ideal for most people. I also share a slight twist you can put on the exercise to make it more hamstring and glute dominant.
Happy moving and heavy lifting!
Practical, Purposeful, Effective Training