Bodyweight (BW) unilateral leg-strength
In considering bodyweight (BW) training for the lower-body, the vocabulary of possible strength-development tools, even for the “trained” individual, is often far more limited than those for weighted/resisted contexts – defining further to the range of UNILATERAL (“single-legged”) contexts, then, generally serves to narrow the landscape of possibility much further. Perhaps the most well know is the ‘Pistol-squat’ due to its popularisation in ‘CrossFit’ and ‘Calisthenics’ practices, but also because, in terms of execution, it seems to follow so logically from the obvious bilateral ‘BW squat’ – simply remove one of the legs.
Despite its potential as a raw-strength development context, however, this isn’t without a sense of irony seeing that the ‘Pistol’ can be significantly “cheated” with mobility, or made entirely inaccessible due to a lack thereof. This means that, popularity & reputation aside, in and of itself the ‘Pistol squat’ is perhaps NOT the best tool of choice when considering “bang for your buck” unilateral BW exercises.
LEARN MORE (subscriber-only):
https://drive.google.com/file/d/16ZCZ-e8CWgHZi0lYlbiBV9XH6gYiVOXU/view?usp=drive_link
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Unilateral leg-strength tools
THE WHAT & HOW:
Three, fundamental unilateral leg-patterns affecting capacity-development and structural-integrity of the lower-body articulations. They are: the 'Shrimp squat', the 'Single-leg reach', and the 'Figure-4 squat'.LEARN MORE (subscriber-only):
https://drive.google.com/file/d/1gOCm... -
Unilateral leg-sequences
THE WHAT:
Essentially two contexts for conditioning unilateral leg-strength & mobility. The first, the '5-point squat' explores the potential to maximally REACH into the end-range of the given position to both express & develop them.There is a notable PREHABILITATIVE aspect to this progressivel...
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Unilateral 'target-touch'
THE WHAT & HOW:
An oldie but a goodie - a task-oriented context for the exploration & development of unilateral squatting. Its intensity & complexity are entirely dictated by the practitioner, and you can work for either time on each leg (anywhere between 30-120"), or designate a number of sequen... -
Single-leg 'Arc, reach, & Hip-open'
THE WHAT:
The 'Arc & Reach' is an integrated unilateral-stability & range-development context. It is comprised of a standing compression 'Arc' (pulling the STRAIGHT leg as HIGH as possible in the sagittal plane & drawing a half-circle to the back) & a unilateral, straight-leg 'hinge' pattern (the... -
Shrimp to 'arc & reach' integration
THE WHAT:
A unilateral integration which requests and develops strength & mobility through a convenient anterior/posterior-chain pairing: the isolated 'Shrimp squat', and already-integrated 'Arc & reach' (note that the 'Open/close'-hip patterning in progressions of the latter is NOT emphasised). ... -
Single-leg 'Good-morning' & 'RDL'
THE WHAT:
Due to the sheer strength-potential of the posterior-chain and limitations in applying "mechanical dis-/advantage" in form & structure, it is difficult to effectively load unilateral-hinging patterns without the addition of external load (unlike the 'Shrimp squat', for example, which of... -
'Shoulder-bridge'
THE WHAT:
The 'Shoulder-bridge' and its variations provide an easily accessible bodyweight context for stimulating the posterior-chain (namely hamstrings, glutes and lower-back) for a range of purposes.For those unfamiliar with lower-bodyweight contexts, it can serve as a strength developer in ...
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The 'Pistol-squat'
THE WHAT:
A bodyweight squat, performed on one leg. Rather than simply an expression of raw strength, however, its controlled execution is significantly facilitated, or "blocked", by the in-/availability of lower-body ranges.As with the 'Shrimp squat', restrictions in ankle dorsiflexion prevent...
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The 'Deck-squat' (unilateral)
THE WHAT & HOW:
Fundamental "getting up, and getting down" with a unilateral variation for the 'deck-squat'. Whilst essentially a floor-entrance/exit pattern performed through a single-leg with generally immediate availability to anyone able to perform the ‘Pistol squat’, it can be used either fo... -
The 'Dragon pistol-squat' (DPS)
THE WHAT:
A progressive, unilateral-squatting frame which expresses a unity of lower-body strength, mobility, and patterning. For each practitioner the emphasis of focus will be different in its development - for some, limitations in hip mobility may restrict the ANGULAR-range required to cross t... -
Fundamental 'Calf-raises'
THE WHAT:
The fundamental calf-raise is essentially a progressive prehabilitation and conditioning context which stimulates the ankle-plantarflexion muscles & connective tissues. At the same time, worked through a FULL range of motion (i.e. maximal STRETCH in the bottom position to maximal FLEXIO... -
Unilateral Calf-raise ecc. (and other tools)
THE WHAT:
Specific tools for ankle re-/prehabilitation for injuries in the range of dorsi- & plantar-flexion. Whilst a stimulus is required to help recover injury, in many cases the concentric phase can simply be too intense for the current condition of the problem and so work ECCENTRIC only can ... -
The 'Petersen step-up'
THE WHAT:
An isolated context for both prehabilitation (so shit doesn't happen) and rehabilitation (when shit has happened) of the knees. Whilst the range of motion is notably very small, the practitioner will immediately notice the challenge to balance, which is entirely desirable to providing a...
