Here's a reminder of the benefits:
In addition, explosive unilateral exercises improve rate of force development (RFD) and contribute to overall power output. And keep the metabolic component in mind. Training each leg separately comes with twice the work!
Here are some unique exercises and combos to try:
This is an advanced pre-workout primer you can use to drive hip flexion, fire up your central nervous system, and drive up power output. Do it for 2-3 sets of 3-5 reps per leg.
This one is great for those who want to develop sprinting speed. The position serves as a perfect sprinting setup and replication for how your stance would be (more forward lean) when sprinting. Use a controlled eccentric (negative), then explosively drive off the floor. You can use it as a primer for 2-3 sets of 3-5 reps per leg. For hypertrophy, try 3-4 sets of 8-12 reps.
Not only will it challenge your posterior chain, but a few reps of this will also get your heart rate soaring. Remember, training one leg at a time is twice as demanding.
This will teach the scapula to protract and retract along the rib cage. It naturally trains proper packing of the shoulders, so it's truly a back-building movement. This will keep your shoulders healthy for the long haul.
Anything offset will be challenging for stability. Asymmetrical loading increases rotational torque on the body, increasing the balance demand and stimulating a stronger neural response. The concentric (positive) is also a great way to practice bracing. If you fail to brace, you crumble over. This translates perfectly to what's needed for heavier squats and deadlifts. Try these as a primer for 2-3 sets of 6-10 reps per leg.
A solid degree of ankle dorsiflexion is required for this as you descend off the box. Do these as fillers, assistance work, or even primers before your heavy stuff for 2-4 sets of 3-5 reps each leg.
You can directly target the glutes and hips with this. The landmine allows you to lean toward it, giving you more ability to isolate the glute medius. You can also load up heavier than other single-leg exercises or use it for slower eccentrics, power and speed, or hypertrophy.
Not only will it hit your backside, but it'll also give you some serious adductor and core work. If you need, start using a rail for assistance and work your way to unassisted.
Focus on keeping 70% or more of your total bodyweight on the working leg. The safety bar allows you to focus more on balancing and working the leg than on holding onto the bar. You can even use something like a TRX to give yourself a bit of assistance if needed.
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