The BIG 4: Single Leg Exercises

Friday June 11, 2021

By Jake Orndorff, Personal Trainer

Single-leg exercises tend to get put into the rehab bucket of exercises and are not always seen to increase performance or strength. One of the benefits of single-leg exercises is that they are hard to cheat. You either have the mobility and stability in the right areas or you don’t. If you don’t have these qualities, your form will fall apart. This gives the person performing the exercise the feedback necessary on what they need to work on to execute it correctly. As with traditional squatting and deadlifting it’s a lot easier to perform the movements with poor form and still be able to use heavy loads. This makes single exercise better and less of a risk of injury while increasing load with them. Overall, instead of chasing more weight on the barbell focus on getting proficient with single-leg exercises such as the sliding lunge, single-leg deadlift, single-leg squat, and floating lunge. I have already seen some amazing strength feats from my clients when focusing on these types of movements.  It’s recommended to start with body weight and begin to add load when you have good form and stability. Try some of these exercises out and see for yourself!!

Click here to see the proper execution of the BIG 4! 

 

 

 

 

 

 

1. Sliding/Gliding Lunge

 

 

 

 

 

 

 

2. Single-Leg Deadlift

 

 

 

 

 

 

 

3. Single-Leg Squat

4. Floating Lunge