Beneficial Unilateral Lower Body Exercises
Some lifters ignore single leg exercises because they just have not taken the time. There are many benefits of single-leg exercise. You can get levels of joint torque and activation of the muscles, which are similar to what can be achieved with double leg exercises without putting extra load on the spine.
Unilateral lower body exercises can contribute immensely to the arsenal of a lifter. If you are not good at single leg training, any benefits in strength and competency will be transferred to bilateral training. However, there are many beneficial exercises to choose from where single leg movements are the reigning supreme. Here are some of the best, which you can adopt during your training schedule.
Dumbbell Deficit Bulgarian Split Squat
This is an exercise that complements the movement for the squat, giving you additional benefits by increasing single leg stability and flexibility during the entire range of motion.
You should initially create a 2 1/4 in the deficit with the use of boards, mats or aerobic steps.
Line up in front of the bench and consider placing a balance pad or any type of padding to protect the knee.
Hold a pad of dumbbells by your sides. Stand on top of the platform, reach back and position the top of your foot on the bench. The major portion of your weight should be on the front foot. The rear foot must only be supporting 20% of your weight.
Keep your torso upright and descend under control until your knee comes into contact with the pad.
At this stage push through the heel of your front foot back to the starting position. Keep your head in a neutral position along with your pelvis and the spine throughout the entire range.
Do not allow the knee to drift too far ahead of the toes or shift sites. If you are prone to knee pain, sit back and maintain a vertical shin during the movement.
Front Loaded Forward Lunge
This is as well a necessary movement for the squat with added benefits in the form of increasing single leg stability and strength. The position of the arms increases the contribution made by the upper back and the anterior core. Taking a step forward will increase the stress on the knees but will decrease it on the hips.
You should begin the front loaded forward lunge with the bar in a squat rack that is set at around shoulder height.
If you are significantly flexible, you should use an Olympic style front track clean grip position. However, you can also use a cross arms position which is favored by most bodybuilders. Maintain your head in a neutral position along with the spine throughout the lift.
After unracking the bar and taking a step back, step forward with one leg into a lunge by keeping your foot in line with your hip. Do not try to have your feet in a straight line. Rather, maintain your normal width during the stance.
Keep your torso upright or use a slight forward lean descend under control until your knee comes into contact with the ground.
From this position, you should be driving through the midfoot of the front foot and return to the starting position. Do not allow the knee to drift far ahead in front of the toes or shift sides.
If you suffer from knee aches, sit back and maintain a vertical shin during the movement.
These are a couple of beneficial unilateral lower body exercises which we feel will be beneficial for you. You may never have tried these exercises, but we are certain you will be satisfied with the results.
More in Fitness
Mind-blowing Health Benefits of Sauna Bathing
Things are getting steamy in the field of sauna research and a new study is here to convince you why spending...July 9, 2017
A New Anti-Stress Therapy Has Been Discovered – and It Involves Smelling Your Lover’s Shirt
If you’re in a relationship and have even smelled your partner’s shirt in their absence, worn it or slept with it...July 9, 2017
The Average U.S. Life Expectancy Reduced by One Year Due to Growing Obesity Epidemic
The Obesity in the United States and the rest of the world is increasing at a shocking rate. A recent report...July 9, 2017
A New Study Shows that Birth Control Pills Can Reduce Cancer Risk
The use of birth control pills is prevalent in the U.S. and at least 11 million women around the country rely...July 9, 2017
Moving to Canada? This Is What You Have to Know About Canadian Health Insurance
First of all, you have to know to which province your new dwelling place belongs to. Generally, Canadian provinces and territories...July 9, 2017
Why You Should Spend More Time With Your Friends
As years pass by, we all happen to lose some precious bonds we once had with some people—our old friends. As...July 9, 2017
How to Begin A Fitness Plan
If you have decided to get fit, that is a great idea. To start with, you should plan to come up...July 9, 2017
Satisfy Your Sweet Tooth: Scientists Invented Fourth Type of Chocolate
When we talk about eating sweets, the first thing that comes to our mind is chocolate. In fact, we’ve often correlated...July 9, 2017
Beware: These Foods Can Damage Your Heart
In the recent years, more and more people have been dying from different heart and cardiovascular diseases. Most of these health...July 9, 2017