10 Best Unilateral Exercises
Here's what you need to know...
- If you've never built up your single-leg strength, take 6 weeks to bring your unilateral competency up to par.
- You can achieve levels of joint torque and muscle activation with unilateral exercises that are similar to double-leg exercise, without all the spinal loading.
- Getting stronger at single-leg work will transfer over to bilateral work.
Many lifters write off single-leg exercises as "wussy exercises" because they simply haven't taken the time to get good at them. That's shortsighted. Look, a nice benefit of single-leg exercise is that you can get levels of joint torque and muscle activation that are similar to what you can get with double-leg exercise, but with less spinal loading.
Therefore, unilateral lower body exercises contribute to any good lifter's arsenal. If you're weak at single-leg training, any gains in strength and competency will transfer over to bilateral training. But with so many good exercises to choose from, which single-leg movements reign supreme? Here are the ten best.
1 – Dumbbell Deficit Bulgarian Split Squat
This exercise is an accessory movement for the squat, with the additional benefit of increasing single-leg stability and flexibility throughout a larger range of motion...
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