Lateral system

  • The split squat is a beginner exercise to develop single-leg strength.

  • The Bulgarian split squat is a beginner exercise to develop single-leg strength. Compared to the split squat, there is only one stable point of support. This makes it harder to perform the exercise in good balance.

  • The single-leg squat is an intermediate exercise to develop single-leg strength. The exercise is performed on one leg, without the assistance of the second leg for stability and balance.

  • The single-leg overhead squat is an intermediate level exercise to develop core and single-leg strength.

  • The single-leg box squat is an advanced exercise. The big range of motion requires good single-leg strength and balance.

  • The single-leg overhead box squat is an advanced level exercise to promote core strength and stability and develop single-leg strength, stability and balance.

  • The single-leg lateral box squat is an advanced single-leg exercise that adresses all three planes of motion. The hip rotation loads the gluteus muscles more.

  • The step-up is a good beginner exercise to start with single-leg dominant training.

  • The step-over is a progression of the step-up. It is a beginner exercise to develop single-leg strength and stability. The athlete descends on the other side of the box. Even with a low box the step-off at the other side emphasizes knee extension. Descend in a controlled manner. Do not perform the exercise with a box that is too high, making a controlled step-off impossible.
     

  • The lateral step-up is a beginner exercise to develop single-leg strength and stability. Compared to the step-up, the lateral step-up puts more emphasis on the inner thigh muscles.