Single Leg Exercises

The next three posts will offer some pointers for three of my favorite single leg exercises. The first is the Walking Lunge, the second will be the Reverse Lunge and the last one will be the Bulgarian Split Squat.

I use single leg exercises a lot. My main reason for single leg exercises is that they allow the legs to be worked thoroughly with, thanks to an erect body position, very little to no stress on the back. I love the squat, but clients need a strong lower back and to be very proficient and strong in the lunge position before we venture to the squat rack.

WALKING LUNGE

KEY POINTS

1. Keep an erect posture. On any single leg movement I tell my clients to feel like they're sliding their back up and down a wall.

2. Feel the weight on the front heel

3. If your knees are healthy it's ok if your knee is forward as long as the weight is on your heel. If you have some knee issues try to keep your front shin vertical and your knee directly over your ankle.

4. Feel the muscles. When you're in the bottom position you really want to feel the weight on the glute (butt cheek) of your front leg. If you drop straight down you should. If you feel it in your knee you may be leaning forward too much.

5. SQUEEZE from that front glute to stand up.

6. Concentrate on driving your head straight up by pushing through your front heel instead of bending forward on to your toes. Squeeze your glutes.

7. You don't have to take huge steps. I prefer a slightly more compact lunge so that the bodyweight can be more on the front leg. It also prepares the client for the Reverse Lunge and Bulgarian Split Squat.

8. We'd never max out on a walking lunge. There's simply too much imbalance and it is generally done over a hard surface. There would just be too much chance of injury maxing out on this exercise.


Quick note on dumbbells, barbells and medicine balls in single leg exercises.
a. new exercise always have dumbbells hanging next to the hips. Lowers the center of gravity and helps with stability
b. once the skill is learned dumbbells can be placed on the shoulders for pressing movements and to add a little instability.
c. I use medicine balls a lot held in front of the chest. Having the weight in front helps the client stand more erect. You'll see that in the Bulgarian Squat video
d. I rarely ever use barbells on the back with single leg movements. If balance is lost it's too hard to drop the barbell (easy with dumbbells and medicine balls).