- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Single-leg squat progression
The Single-leg box squat is one of the most challenging exercises. The exercise is performed on one leg, moving in one plane of motion (sagittal) while stabilizing the body in two planes (frontal/transverse).
The single-leg stance places a high proprioceptive demand on the body. This means the movement is performed and corrected through the feedback of joint and muscle receptors. Single-leg exercises place a high demand on the core muscles and the gluteus medius of the supporting leg, to stabilise the movement.
Because most sports are single-leg dominant sports, the single-leg squat is one of the most effective sport-specific strength exercises. Do not turn away from the Single-leg box squat if you can not perform the exercise in the full range of motion (tops of the thighs parallel to the floor).
Through the Single-leg squat progression you can increase your single-leg strength and stability. Performing these exercises on an unstable surface enhances the proprioceptive input and forces the athlete even more to stabilise.
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 box squat is an advanced exercise. The big range of motion requires good single-leg strength 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.