Are you still stuck in a training routine that is composed mostly of bilateral exercises (leg presses, leg curls, and leg extensions)? Maybe it is time to rethink your workout. The problem is that, in real life, there is not much we do with both feet on the ground. Actually, most tasks we perform on a daily basis are composed of asymmetrical movements. When walking, running, or climbing stairs, for instance, we are performing a series of single-leg movements, in which we shift our body-weight from one leg to the other.
This means that bilateral exercises are not functional. A program composed mostly of double-leg exercises misses the opportunity to train some of the most important muscles in the body: the ones responsible for body stabilization.
Physiologically speaking, when you balance in one leg, as when you walk or run, the muscles of the inner thighs and outer thighs of the weight bearing leg and the muscles of the lower back on the opposite side are engaged to stabilize your hips and spine. Unfortunately, double-leg exercises don’t recruit these muscles; their focus is on major muscle groups such as quadriceps and hamstrings. And you may think you have strong legs, but if your stabilizers are undertrained and weak, you may injure yourself while performing simple activities. What happens when those muscles are weak? They are unable to hold your body in place during movement, affecting your posture and gait. Keep in mind that weak muscles lead to body compensations, creating a wrongful pattern that might cause injuries in the long run.
Don’t worry. I’m not telling you to ditch squats and deadlifts altogether, just that you should adjust your program a bit. The good news is that your routine will also become more fun because of the variety and added challenge. Single-leg exercises defy your balance because they shift your center of gravity, requiring the engagement of the stabilizers. But how can you incorporate single-leg exercises in your routine? Take a look at the following exercise progression.
- Split squats – This is a static supported exercise in which both feet are planted on the ground throughout the whole drill. It is as if you were kneeling and standing up in the same place. This is a preparation for real single-leg exercises; therefore, it is adequate for beginners. The split stance challenges the balance, engaging the hip and spine stabilizers, but doesn’t require much leg strength. You can increase the challenge by placing the back foot on a bench.
- Forward lunge – Lunges are dynamic unsupported single-leg exercises. This particular variation is a progression from split squats. In this exercise, you step forward, bending both knees until your front thigh and back shin are parallel to the ground. Then, you push off with the front leg coming back to the standing position. You may also step back or sideways changing the direction of movement to work the body in different planes.
- Walking lunges – This is an advanced variation in which you move forward with each step. It is like walking and kneeling. It recruits several muscles to stabilize the hips and spine, as well as working the glutes, hamstrings and quads.
References
Boyle, M. Advances in Functional Training. Santa Cruz, CA: On Target Publications. 2010
Bryant, C., et al, eds. ACE Advanced Health & Fitness Specialist Manual. The Ultimate Resource for Advanced Fitness Professionals. San Diego: American Council on Exercise. 2009.
Clark, M. et al. NASM Essentials of Corrective Exercise Training. Baltimore, MD: Lippinicott Williams & Wilkins. 2011.
Carla Torres is an AIF Master Trainer based in Rhodes, NSW. Her mission is to promote exercise, proper nutrition and healthy habits as a way to empower individuals to make decisions leading to better quality of life.