Unilateral (“Single Leg”) Lower Body Training

Pros and Cons of Single Leg Training 1. Increased Stabilizer Function (Glute Medius, Adductors, Hamstrings, etc.) 2. Decreased Loads on the Lower Back 3. Improved Mobility 4. The Bilateral Deficit

1. Increased Stabilizer Function Increased Stability= A.) Inc. Prime Mover Function B.) Dec. Stabilizer Function Decreased Stability= A.) Dec. Prime Mover Function B.) Inc. Stabilizer Function McCurdy et al 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 Back We 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 Mobility Where 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 RDL 3. Lunges

Main Unilateral Exercises for this Course 1. Rear Foot Elevated Split Squat Why this exercise is awesome: 1. you can load it up to heavier weights 2. Mobilizes the Rectus Femoris and Psoas 3. Increased Stabilizer functions…

My RFESS Progression 1. “Bottoms-Up” Split Squat 2. Goblet Split Squat 3. DB Split Squat 4. Low Box Split Squat 5. DB Bulgarian Split Squat

1. “Bottoms-Up” Split Squat Purpose: Decrease stability demands Common Flaws: Knee over Toe, Anterior Tilt, Valgus Collapse Cues: Get Tall, Heels, Elevator

2. Goblet Split Squat Purpose: Increase anterior core activation Common Flaws: Knee over Toe, Anterior Tilt, Valgus Collapse Cues: Get Tall, Heels, Elevator

3. DB Split Squat Purpose: Teach the full split squat pattern Common Flaws: Knee over Toe, Anterior Tilt, Valgus Collapse Cues: 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 Lift Cues: Bend Back Knee, Heels, Superman Chest

5. DB RFESS Common Flaws: Same as low box RFESS Cues: Same as low box RFESS

Dumbbell Single Leg RDL Pros: Posterior Chain Development Ankle Proprioception and Balance Core Stability Cons: Decreased Stability = Decreased Prime Mover Function

Lunges Variations: Forward Backwards Lateral Crossover Transverse Reverse Lunge from a Deficit Weighted with DB or BB Cues: Upright Torso Drive weight through your heel Don’t let your knee shift in front of your toes Don’t let the back knee touch the ground

Review Items 1. 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!

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