Get Athletic Legs Without Squats With Single-leg Training


In lifting circles, barbellback squats have always been considered the king of drills. But what if either because of an injury or because the form is not found properly – you cannot refrain.

As it turns out, training one leg at a time can be equally effective and can provide an alternative route to stronger, more athletic legs. Just last year, a study International Journal of Exercise Science Compare muscle activity to the previous squat, split squat (both feet on the floor and a separate stand) and the Bulgarian squat squat (rear toe high). There was no significant difference in muscle mass through these three exercises, except that Bulgarian squat squats did more work in hamstrings – meaning that Bulgarian style school could be a useful alternative to barbell skating.

When sucking is useless

The classic back squat is hard to beat, admittedly, as a muscle and power builder overall. It targets the quads, glutes, hamstrings and lower back, but also requires work from the core, upper back and shoulders to stabilize the bar. Because it is designed to give you a heavy lifting, it encourages bone growth and the release of muscle support hormones such as testosterone and growth hormone.

The trouble is, most people simply can’t do it.


“A well-performing squat at a business gym is like a sketch,” says Ben Bruno, a Los Angeles celebrity and athletic trainer. “Everyone talks about it, but nobody sees it.” More than everything Lifters do not have hip mobility to sit without tumbling, which is a risk of injury to the lower back. They will also move down the descent, or fail to push their hips back enough, so they have a good travel in front of their knees, which can hurt the knees. Despite these worries, most trainers still leave their clients behind.

Braun, who offers contradictory opinions, says, “Strengths and conditioning professionals are adamant, ‘We’ve always done this, so you’ll have to do it this way.’ The client has never demonstrated squats, and instead opts for a lot of lower body training through front squats, trap bar deadlifts, Romanian deadlifts and various leg exercises.

Standing on one leg

Working one leg at a time, such as split squat, long, or phased exercises is generally considered the attachment of barbell skate training, the actual body of the leg is never exercised.

It’s time to change that. Single leg exercises provide similar benefits to traditional squatting, yet reduce the risk of injury. Bruno says, “They allow you to get the impact of training your feet with minimal loads.” And lift your back on the bench), which has a total of 150lbs, will be a heavy burden without your feet subject to 225lbs of your backbone. “You can keep more than 100lbs upright on one leg (studies show that the back leg is 15% heavier) – which is how weight distribution (your back and shoulders) is distributed. , This can put more weight on each leg than the back. Lift too much.) In other words, split skating offers a more straight leg hit.


Keeping your feet vertical is also easy (so the knees don’t move) When you squat on a leg, you should avoid applying scissors to the patella. Bruno says, “A lot of pain in the knee is caused by weak pleats, and one leg exercise forces you to stabilize the three planes of movement, which makes the glutes work harder.”

Bruno says that since single leg training should be lightweight, it does not produce the same nervous system fatigue that does heavy squats or deadlifts, so it can be done three or three times a week without much fear. Can be done four times. For example, you can step up to Bulgarian slate squats on Monday, Longs on Wednesdays and Fridays. Training more often means more stimulus for development.

Bruno says the interesting thing is that the same goes for the training of the same arm at the same time. “When you press the single arm instead of the double arm, there is no less burden on your joints.”


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