Single Leg Strength It's a distinct quality that deserves its own...
Pat Basil@pbasilstrength
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Dec 16, 2025
~1 min read
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1
Single Leg Strength
It's a distinct quality that deserves its own spotlight in your training.
We all know the classic bilateral options:
Trap bar deadlifts
Squats
RDLs
They're fantastic for building strength and coordination on two legs which is important for general preparation.
But athletes perform crucial actions in either a split stance or on one leg on the field.
We need to prepare them for that.
Here's How
You've got to integrate single leg training into your weekly template.
I separate unilateral movements into two categories:
1. Supported Split Stance Movements
Reverse Lunges
Split Squats
Even RFE Split Squats to some extent
2. True Single Leg Movements
SL Box Squats
SL Skater Squats
Step Ups if you're disciplined with them
Split Stance you can load heavier to be a main lift on one day.
True Single Leg make for great assistance movements on a separate day.
Shoot for both in your weekly template but be sure to get at least one or the other.
Example
Your week of lower body lifts could look like this:
Mon: Squat + RDL
Wed: Split Squat (Supported) + Slider Leg Curl
Fri: Trap Bar Deadlift + SL Box Squat (True Single Leg)
See how we checked both boxes?
Now just plug in your upper body movements and you're good to go for strength work.
Don't be like me, the 600lb squatter who almost got stapled to the ground with a 95lb Reverse Lunge because I ignored this advice.
It's a distinct quality that deserves its own spotlight in your training.
We all know the classic bilateral options:
Trap bar deadlifts
Squats
RDLs
They're fantastic for building strength and coordination on two legs which is important for general preparation.
But athletes perform crucial actions in either a split stance or on one leg on the field.
We need to prepare them for that.
Here's How
You've got to integrate single leg training into your weekly template.
I separate unilateral movements into two categories:
1. Supported Split Stance Movements
Reverse Lunges
Split Squats
Even RFE Split Squats to some extent
2. True Single Leg Movements
SL Box Squats
SL Skater Squats
Step Ups if you're disciplined with them
Split Stance you can load heavier to be a main lift on one day.
True Single Leg make for great assistance movements on a separate day.
Shoot for both in your weekly template but be sure to get at least one or the other.
Example
Your week of lower body lifts could look like this:
Mon: Squat + RDL
Wed: Split Squat (Supported) + Slider Leg Curl
Fri: Trap Bar Deadlift + SL Box Squat (True Single Leg)
See how we checked both boxes?
Now just plug in your upper body movements and you're good to go for strength work.
Don't be like me, the 600lb squatter who almost got stapled to the ground with a 95lb Reverse Lunge because I ignored this advice.
2
Coaches!
Need help with your training program design?
I have a Large Group Training Guide for you that explains how to structure your programs to flow seamlessly in your space.
Want it for free?
Click this link below
patbasil.com/get/
Need help with your training program design?
I have a Large Group Training Guide for you that explains how to structure your programs to flow seamlessly in your space.
Want it for free?
Click this link below
patbasil.com/get/