Unilateral Work

Unilateral leg work has multiple benefits! Some of the benefits include full expression of strength/power on a single leg (research bilateral force deficit), increased stability, increased mobility, and injury prevention. Here are a couple of examples of some single leg work to maintain balance.
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Single leg RDL
In the single leg Rdl we are looking to keep the hips square to the bar with even a slight internal rotation in the lifted leg. Maintaining a slight arch in the back and a neutral pelvis (or slight anterior pelvic rotation) lower the weight keeping the knee in line with the toe and return to a standing position. With lightweight it is okay to build mobility by expressing full range and lowering the weight all the way down to the ankle. When the weight is heavier the load on the midline will in turn increase, in this case, be sure to only lower to mid-shin.
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Bulgarian Split Squat
In the BSS post, one leg back on the bench foot flat on the bench is easier to maintain balance. During the decent sit back in the lunge bringing the butt near the back heel and the forward shin vertical. The knee should stay in line with the toe and the hips should remain square.
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Box Step Down
During the box step down focus on the descent. The main focus of the box step down should be keeping the heal (balance over midfoot) in contact with the box while maintaining the knee in line with the toe. Lower the hips down toward the heal rather than back.

Devon Baker