Here are 4 awesome Single-Leg Exercises You Should Try Today || WATCH
Single-leg training has been a hot topic for some time now. Many agree it is a staple to lasting strength and lower-body development and also places minimal stress on the low back. Yet, others remain convinced bilateral exercises are the only way to go.
The funny thing is—both work! Is one more valuable than the other? Mike Boyle would tend to favor unilateral work in terms of relatable strength and development for athletes, which he found when comparing Bilateral Back Squats to the Bulgarian Split Squat. There is plenty of research that backs how effective single-leg work is and how it can benefit everyone from the recreational gym goer to the elite athlete.
Arguably the most popular single-leg exercise is the Bulgarian Split Squat, alternatively referred to as the Rear-Foot-Elevated Split Squat. A person might be able to knock out sets of bilateral Back Squats with 315-plus on the bar, but hand them a pair of dumbbells equating to their body weight and ask them for 6 good Bulgarian Split Squat reps, and they turn into a wet noodle. If you can work up to doing your body weight for 4-6 solid reps on each leg, that’s a great benchmark of single-leg strength and athleticism.
Although it’s likely the most popular single-leg weight room movement of this era, the Bulgarian Split Squat is far from the only single-leg exercise worthy of a role in your routine. With that in mind, let’s take a look at four awesome single-leg exercises you’ve likely never tried.
1. The Swing Lunge
2. The Barbell Front Rack Reverse Lunge
3. Single Leg RDL (Rack Assisted)
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4. Sled Pushes