When is Single better than Double?

 

On this Valentine’s Day, I thought I’d examine the positives of Singles. That is Single extremity exercises aka unilateral training. Strength training is great but we tend to do many of our exercising using both legs or both arms at the same time, that’s called bilateral training. The problem with this is your weaker extremity goes for a free ride while the stronger one does the bulk of the work. We are all either left or right side dominate, so using unilateral exercises helps to minimize the effects. It actually helps you grow some additional muscle, too.

Here are some great unilateral exercises to help you improve your strength. I’m assuming most of you know proper body position for squats and lunges as not to cause knee injuries.

Split Squats – You’ll need a stability ball or a weight bench for this one. If you don’t have access to either, a chair will suffice. Place the top foot of one leg on top of the bench or ball. Keep your chest lifted and descend until the back knee is almost to the floor. The majority of your weight should be kept over the front foot. Do not extend your knee over your front toe to avoid injury. This exercise can be done with or without dumbbells.

Reverse Lunge – This is similar to the single leg squat but because you have movement it adds stability to the equation. Challenging your body to stay stable engages your core to work harder. For this exercise use dumbbells or not. With one leg, step backwards into a reverse lunge, keeping your foot in line with your hip and keeping your normal stance width. You can do this same exercise as a forward lunge.

Single-leg Deadlifts – Grab a dumbbell or kettlebell in one hand on the same side as the leg that going to stay in contact with the ground. Hold onto a weight rack or something secure with the other hand but don’t grab on for dear life, just for stabilization. The movement starts by reaching rearwards with the opposite leg. Almost like a pendulum. Be sure to keep the weight close to the body.

Single-leg hip thrusts or bridge – Lay on your back with one foot or heel on a stability ball. Lift your hips off the ground so you are in a bridge or plank position resting on your shoulders (not neck). Take the foot that’s not on the ball and point your foot in the air. Raise and lower your hips balancing with the one heel on the ball.

Step Ups – Find a workout box or bench that is about knee height. With a dumbbell in each hand, step up so the heel is on the step. Keep a neutral spine and drive your heel into the step until the leg is straight, finishing with the glutes. On the descent don’t just drop down, stay in control.

Single leg Pedaling Drill – While on your bike, pedal with one leg. Feel the full range of motion around the imaginary circle. It should be smooth, not choppy. Do about 20 on one leg, then the other. Repeat.

There are 100s of these types of exercises for legs and arms. My goal in this post is just to get you think outside the comfort zone of bilateral exercises. Unilateral exercises are tough, but stick with it. The benefits are amazing. If you have a favorite one, share it with me.

Happy Valentine’s Day.

Single or Double…stay strong and enjoy the ride.

Sheri