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Napsgear: Single-Leg Strength in Four Easy Steps

richardbrown

VIP Rep
V.I.P.
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How do powerful people become even more powerful? They are focusing on single-leg strength. Here's how to put it together, step by step.

STEP UP
Every lifter should be able to do this basic single-leg exercise. Increase the step height or add weight to this activity to make it more difficult. Before making contact with the non-working leg, make sure to stand up and extend fully at the top of each rep.

LUNGES
Another important exercise. Forward lunges press the quads harder, but if done too often, they might cause knee soreness in the patellar/quad tendons. Walking lunges work the quads, hamstrings, and glutes more effectively. Reverse lunges are the greatest for targeting the hamstrings and glutes while putting the least amount of stress on the knees.

REAR-FOOT ELEVATED SPLIT SQUAT
This is undoubtedly the best single-leg exercise, often known as the Bulgarian split squat. Elevating the back leg puts a lot more strain on the front working leg, which improves strength, balance, and coordination. It is easily one of the most "value for time" exercises for building single-leg strength because it strengthens the complete leg (quads, hamstrings, and glutes).

SINGLE LEG PISTOL SQUAT
The single-leg exercise with the most difficulty. You have good balance and single-leg strength if you can do a full range of motion pistol squat.
Starting on a raised platform and gradually increasing the height as you gain strength is a fantastic approach to progress these. On the ground, performing pistol squats is more difficult since it requires strength in the hip flexors and quads of the non-working leg. This exercise should be done with caution since if done incorrectly, it might cause knee pain.
 
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