The Seven Movement Patterns Part 2: Single Leg Squats

“Balance is not something you find, it’s something you create.” -Jana Kingsford

The split squat is one of my favorite single leg variations as it not only strengthens the legs but it builds durable knees and provides an excellent stretch for the hip flexors as well!

The movement pattern I want to discuss this week is the single leg squat. Single leg squats, such as lunges and split squats, are extremely beneficial and should be included at least once per week in your strength training program.

Single-leg exercises help address muscle imbalances by forcing each leg to work independently. This can be particularly beneficial for individuals who may have one side weaker than the other. Split squats require greater stabilization, promoting balance and proprioception as well.

In addition to the split squat, single leg squat variations that I find extremely beneficial include the lunge, step up, pistol squat, single leg deadlift, and Bulgarian split squat.

If you haven’t tried single leg squats in the past starting out with your own bodyweight can be quite challenging. Over time you can load these exercises by holding dumbbells.

I recommend progressing single leg squat variations in the same manner as the traditional squat as I discussed in last week’s article. Start out with your bodyweight performing 5 repetitions adding 1 repetition per week to your work set until you hit 10 reps. At this point add 5-10 pounds and repeat this progression. I recommend shooting for 10 work sets per week for each movement pattern and I include single leg squats with traditional squat exercise sets when looking at weekly targets.

Single leg squat variations can be extremely challenging but will pay huge dividends in increased strength and balance. Don’t neglect these exercises in your training program.

I hope you enjoyed this article and until next time, stay strong and healthy!