I would like to see how much priority T-mag readers place on single leg exerces,
I definitely incorporate them into my program. W/in the week I usually get at least 1 or 2 one leg exercises in.
I am thinkin’ about doing a 4-8 week one leg program. (Not all one leg exercies, but one leg exercises as the priority) And then seein’ how my legs change…for the good, bad or no change.
I’m a fan of single leg exercises, mostly out of necessity than out of pure choice. My back is not quite up to snuff and because of that, anything where I place a heavy load on my vertical spine is just not possible (goodbye squats and traditional deadlifts). I have made do with a lot of single leg exercises such as single leg press (which is also easier on my back than doing it with both legs since your back tends to roll up a bit as the sled descends) and single leg DB deadlifts, which are a favorite of mine.
But if I had a way to magically go back and fix my lower back, I would be back to squatting, no doubt.
I recently began incorporating single leg dumbell squats (back leg elevated) into my routine and I swear by them now. Be sure to go deep and you’ll be feeling it the next day. I began using these due to a lower back problem, as said by the above user, they transfer the load off the spine. Great for grip and balance as well. I moved up rather quickly in weight and i’ve found that the more weight I use the more stable I become which helps with the balance issue. Highly recommended.
I’ve too added them in more so out of necessity and for rehab than any other reason, as my hip / gluteal / lower back imbalance is not going to heal on its own. I am either once or twice per week doing single leg work while I am on a FB 3x / week program. Try some single leg dumbell DLs for a-whole-nother level of @ss soreness.
Bastard F*ck Guy