How To Program Single-Leg Training Two main methods: 1. Supported...
Pat Basil@pbasilstrength
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Oct 01, 2025
~1 min read
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1
How To Program Single-Leg Training
Two main methods:
1. Supported Split Stance:
These use the back leg for support (think split squats and reverse lunge).
They’re easier to master and can be loaded heavier, but they still use two legs to some extent.
2. True Single Leg:
These keep one foot off the ground so only the leg in use controls the movement.
These build true unilateral strength, coordination, and balance.
Think single leg box squats and single leg skater squats.
Which do you use?
Supported exercises are stable and allow heavier loads, perfect for major strength gains.
True single-leg build serious single-leg strength, improve balance, and boost coordination.
Pick one from each category weekly, either as your main lift or assistance.
Two main methods:
1. Supported Split Stance:
These use the back leg for support (think split squats and reverse lunge).
They’re easier to master and can be loaded heavier, but they still use two legs to some extent.
2. True Single Leg:
These keep one foot off the ground so only the leg in use controls the movement.
These build true unilateral strength, coordination, and balance.
Think single leg box squats and single leg skater squats.
Which do you use?
Supported exercises are stable and allow heavier loads, perfect for major strength gains.
True single-leg build serious single-leg strength, improve balance, and boost coordination.
Pick one from each category weekly, either as your main lift or assistance.