In our squat segment back in May, we briefly mentioned unilateral movements. Squat movements are a crucial part of a comprehensive strength training program. Let’s discuss a subset of that primal movement pattern – single leg movements. Most unilateral (one-sided) movements fall into the squat movement pattern, but there are a few exceptions like a single leg Romanian deadlift that will fall into a hinge pattern. 

What role does unilateral training play in overall health and daily living? 

The obvious answer here is that training each leg individually will prevent any imbalances. If you have a stronger leg, it can easily do 60% of the work during a squat or a hinge without you ever really noticing, especially if that’s what you’re used to. This imbalance may not affect your daily life all to much. However, once we get into dynamic movements involved in running and sports, these imbalances can become an issue. We know that running is a series of single leg plyometrics; this forces large loads through the entire kinetic chain. One-sided hip weakness pushes those forces through unstable levers, which can easily cause issues with the Achilles tendon or knee pain with running or field sports. This is why it is vitally important to train unilaterally. A skilled Physical Therapist will always assess and treat the whole body. 

How can I progress my single leg movements like the other primal movement patterns? 

To no one’s surprise, we have created a staircase that can help guide you through progressively more difficult movements. The most difficult movement is the true single leg squat or pistol squat. Most other exercises are supported by the other leg. You can preferentially train one limb while removing the balance demands of the true single leg movements. This progresses from a movement that is supported by the other leg and both arms all the way through to a true rear foot elevated split squat (which just so happens to be one of our favorite exercises for all athletes). 

You want to focus on form. Don’t progress to the next stair on the staircase without comfort and relative mastery of the stair you’re on. Also, it’s always okay to take a step or two (or three) backward to both keep your body guessing and to make sure you are building a really strong base. 

Are there any other considerations? 

Due to the inherent instability associated with single leg strengthening, there are actually many more things to consider. How we set up and load a movement change the demands much more when we are in single support than in double.

• Step up: Loading with a suitcase hold increases the demand on core stability as well as the lateral hip musculature.
• Single leg Romanian Deadlift: Holding a single weight in the opposite arm will increase the demand on the hip internal rotators and abductors. Holding a single weight in the same arm will do the opposite.
• Bulgarian split squat: Moving your foot farther forward will target your glute more. Moving your foot farther back will target your quad more.

These are just a few of the many considerations associated with single leg strengthening. As you master each stair, you can start to play around with different configurations. Come in and work with one of our providers to guide you through the many nuances!