Single Leg Strength

Single leg strength is important and necessary for athletes. Lunging and its variations more closely mimic the act of sprinting, can help with flexibility in the quads and hip flexors and can aid in core stability. All of this makes single leg exercises functional exercises. The word functional gets thrown around a lot and brings to mind squats on swiss balls. Squats on swiss balls aren't functional, they're stupid and as Master RKC David Whitley says, the first rule of strength training is, "Don't be stupid," followed by his second rule, "Don't do anything that will get you hurt." Advice to live by.

Anyway, I believe the biggest benefit is gaining strength throughout the full range of motion (front knee at or below parallel). If you aren't squatting below parallel you should be, but when you lunge your knee should be hitting the ground (softly) with every rep so the range of motion test is built in to the exercise. Below is the progression I use for the lunge, as well as variations I use and ways to load in order to train single leg strength.

Progression
- pump lunge
- reverse lunge
- reverse lunge from step
- forward walking lunge

Other variations
- step ups
- step downs
- rear leg elevated (split squat)
- side lunge

Loading
- overhead weight (medicine ball or plate)
- dumbbells
- barbell

Anybody that has done these exercises knows that they might leave you a little bit sore. That's why the progression is good so you can ease into it. If you do find yourself sore, be sure to do something to get the blood flowing through your muscles. The days I have DOMS (delayed onset muscle soreness, generally the worst 24-48 hours after exercise) I like performing a few sets of bodyweight lunges in between upper body exercises or pushing the bench around for 10-15 minutes, as seen in the last video I posted - http://www.youtube.com/bobbyfisksandc

The squat and deadlift are great and should be staples in your training, but when you're done with them, make sure you're getting some single leg work in too!

Questions or comments? Email me or post on facebook.