Try this. Most brutal leg exercise around.
1 Like
Squatting for the right sets/reps can build some great heart and lung- gains. Single like stuff can help with your conditioning because you get tired but squats can Build the capacity of your heart and lungs (citation needed) in a different way.
Squats also build up an awesome, thick midsection that single leg and bodybuilder stuff doesn’t build up. Like when powerlifters try bodybuilding, they get lean just not slender through the waist like the other guys on stage.
No one talks about their single leg numbers because single leg training is hard and unpleasant - you have to do everything twice.
If time is a factor then bilateral training wins. If hip or knee injuries are an issue then single leg work might be the answer.
I think a complete leg program can be made from squats, RFESS, and deads.
2 Likes
This idea was mentioned on a Facebook group where I posted the same question and it makes sense. A higher output exercises will probably yield more adaptation, something I want to read more into
Because of the reduced outputs or something else?
Yeah I definitely know what you mean. There’s a level of suck to squatting that can’t be matched. What I wonder about is just how useful is “the suck” for most of us?
Very true. Strongman midsections are gnarly
Agreed
Personally, I think that single-leg may be more efficient because of the built in aerobic training effect. That said, if you aren’t looking to train aerobically then I would agree that squats are more time efficient
Change deads to RDL’s and I’m 100% on board
1 Like
I’m biased towards deadlifts. At almost 6’5", I’m not really a natural at any lift, but deads are my best.
1 Like
any in particular?
Wear weight lifting shoes for walking lunges or do em on the spot with front foot elevated reverse lunges
1 Like
Step Ups are good too
1 Like
If a lifter weighs 200lb, that lifter stands exerting 100lb through each foot to the ground.
If that 200lb lifter carries a 200lb load, that lifter exerts 200lb though each foot while bilateral squatting.
If the same lifter does unilateral squatting carrying 200lb, (in this example, skater squats), that lifter exerts 400lb through his foot to the ground while squatting.
In order to exert the same force though both feet while bilateral squatting, the same lifter would need to carry 600lb.
I can skater squat a pair of 110lb dumbbells for ten reps, but there is no way I ever could squat or probably even stand up under 640 lb.
Also, when single leg squatting, your hips must resist the load that would cause one side to drop below the other, whereas bilateral squatting allows the load to be balanced across the hips.
So, to work the legs hard, I’d suggest that single leg squats wins. I’d say for sprinters and cyclists, single leg work wins. But for a rugby prop forward, linebackers, etc, for example, being able to push with both legs, through the back, against an opposing pack in the scrum, would need some bilateral work for sure.
Search up Ben Bruno and his “Single leg gem of an exercise” articles
1 Like
Had to look up skater squat to see.
Technique wise is it descending until non working legs knee touches the ground and come back up or rest on the ground before reversing?
Do the knee joint angles mimic or > than squats and other movements? Are the hips worked similarly at all?
Like dis?
Edit: actually this one nicer
1 Like
For me, I just lower the non working knee carefully to rest onto a 1 inch padded gym mat, and then stand up again for the required number of reps, so really it’s like a series of box squats. Others, like Ben Bruno seem to favor a touch and go rep, but that requires more balance. It’s also a good bit harder.
To your last, point, I think Bret Contreras also compares the overall exercise mechanics to the box squat, but, as per my edit above, when single leg squatting, your hips must resist the load that would cause one side to drop below the other, whereas bilateral squatting allows the load to be balanced across the hips.
1 Like
Box squats can be plenty deep to be fair. Never thought to stick my back leg out behind me when I could stick my leg out front in a pistol squat.
U have any vids of you doing this one brother?
I just busted out a few and I can see it being decent for quads if one can get deep enough. The tendency is pretty strong to lean and lurch to move about: off the floor shifting weight forward makes the movement easier at that point. Seems to be harder to load the glutes.
For me, the top of working leg thigh is near enough to parallel with the ground at start of lift. I have in the past placed a plank or two under the working foot to create a deficit, but it led to a strain somewhere, so I stopped.
I have no videos, and I suspect that my form looks a bit ugly. I also know that I cheat a little by jerking up the dumbbells slightly before I stand up. I might just take a video to see how bad it looks, and who knows, if I catch a non-embarrassing rep or two, I might post it sometime…
I short, Ben Bruno is the man for videos.
I read somewhere, and agree, that pistol squats, with the non-working leg out front, put the spine into an unfavorable bend.
With a lot of practice, balance improves greatly, and reduces the lurching and unsteadiness. Also, I find that carrying as much load as you can in your hands rather than as a vest or chain, places the COG of load slightly forward, reducing the need to lean forward.
1 Like
Fair enough. Im trying to figure out how pretty much 200 lb split squats dont = a squat in the high 500s at least.
Mike Boyle, I think his name was, (very smart guy and a good read) said that the squat is essentially a back limited exercise. Look at anyones leg press numbers compared to their back squat.
Exactly. Having said that I do think that the programs should have both. I could see skater squats having huge benefits not so much from a power output but a stability / health standpoint by getting strong in those vulnerable positions.
OK something is off here. I believe you are making the case for Unilateral work but I think biomechanically things arent linear and I think you just made a better case for Heavy Squats.
Also I am going to try skater squats today, I need to start doing unilateral work but none of it really sticks.
1 Like
If someone needs to lift heavy loads on their back or push very heavy loads with their full body, then yes Sir, I am indeed making the case for heavy bilateral squats.
1 Like
I took me a long time to feel like I could really own the exercise. Even Bulgarian split squats feel wobbly as hell at the start.
1 Like
True of course. the load at the surface of the foot is not the full picture, just easier for me to calculate, but if you consider loads at the knee and hip etc. I think the point remains valid.