Single leg training should be a part of everyone’s program. These variations help even out some of the imbalances that everyone has and provide loads of training bang for your buck!
Beyond standard lunges and step-ups, there are a load of options if you just let your imagination run a little. Speaking of which, single leg training has a great carryover to running, developing stability and power.
One foot elevated squat
This is a great 1 leg squat option as an alternative to static or forward lunges. Set up with a staggered stance and lift your rear heel to shift most of your weight to the front leg. Keep as much weight as possible on the front leg throughout the set. Your rear foot provides plenty of stability to allow you to load up using the goblet position. Use a small deficit to help keep your shoulders and pelvis level.
Slide Reverse Lunge
This option is a great reverse lunge variation as it limits how much the back leg can help. There is a tendency, with the standard step back lunge, to push off the back foot too much. This limit how much work the front leg needs to do.
With the slide version, the back foot can’t push off as it’ll either slip backwards or lift off the floor, giving immediate feedback and making you work harder to improve the movement.
Slide Singe Leg RDL
This is an option I use with a lot of clients who struggle with picking up the single leg RDL. Balance is often an issue and keeping the trail leg on the floor adds a balance point and gives feedback about weight distribution. Since your weight should be primarily on the front leg with a just a tiny amount on the back foot for balance.
As you go into the hinge, slide your back foot along the floor, using it to balance yourself and keep your hips level throughout. Make sure your front leg takes almost all the load.
Split Stance RDL
Another great way to improve your single leg rdl technique. The split stance gives you more stability due to the foot position, whilst still loading up the front leg. Setting up a split stance with your rear toe in line with your front heel, push your hips back into a hinge as your weight shifts to your front leg. The rear foot helps maintain balance and keeps your pelvis level throughout.
Give these a try in your next program as alternatives to your standard single leg options.