This week I shared 5 awesome unilateral exercises for the lower body.
#1) Band Resisted Single Leg Hip Hinges + Knee Drives
This exercise strengthens the posterior chain muscles, hip flexors, and the muscles in the foot and lower leg.
Coaching Tips:
- Place a resistance band just above your knees.
- Stand on one foot and have a slight bend in your knee. Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.
- Keep your other knee bent at about a 90 degree angle. Contract your hamstring and glute on this side. Initiate the movement with your hips and push them backwards as far as you can.
- When you reach your full range, pause for a count.
- Now engage your posterior chain muscles and press your body away from the floor and back to the starting position. As you are returning to the starting position, perform a knee drive on the opposite side.
- Reset, and repeat.
- For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning.
- In terms of breathing, do what works and feels best for you.
#2) Single Leg Hip Lifts Plus Hamstring Curls
This awesome exercise combines a single leg hip lift and a single leg hamstring curl. This exercise strengthens the posterior chain muscles, improves shoulder and scapular stability, and grip strength.
Coaching Tips:
- Start with your hips on the ground. Place the back of your foot on top of a bench, box, or other elevated surface.
- You may either keep your non-working leg fully extended, or bent at 90 degrees. Do not cheat with this non-working side.
- Adopt your preferred hand width. Draw each shoulder blade in towards the spine and down towards the opposite hip. Maintain this position for the duration of the set.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now extend your hips by driving through the of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. This is extremely important. In the top position, your body should form a straight(ish) line from your knees to shoulders.
- While keeping your hips elevated, perform a single leg hamstring curl and pull your body forward using your hamstring. Once your knee is over your heel, perform the reverse movements and return your body to the starting position.
- On the way down, only go to a range where you can maintain proper form.
- Be sure to engage both the core muscles and glutes on the non-working side.
- For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knee to fall inside or outside of your foot.
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#3) Band Resisted Adductor Slides
This exercise strengthens the adductors, and improves the controlled mobility of the hips.
Coaching Tips:
- Attach a resistance band around a secure surface, and loop the band so it’s just above your knee.
- Get on your hands and knees. Your head, torso and hips should be in a stacked position.
- Set your hands so they are roughly shoulder width apart, and are directly below your shoulders. Spread your fingers, and pretend you are suctioning them to the floor.
- Now using your adductors to control the movement, slide your knees apart.
- Once you hit your end range, use your adductors to return your knee to the starting position.
- Use a range where you are able to maintain proper form, and one that obviously feels good.
- Pay attention to your upper body. Push away from the floor and protract your shoulder blades (move them away from the spine). Do not mindlessly hang out.
- For the duration of the exercise, do not allow your lower back to hyperextend or round, or ribcage to flare. And keep the rotation in your torso, spine, and hips to a minimal.
- For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning. Maintain the “canister” position.
#4) Anti-Rotational Swings While In Isometric Single Leg Deadlift
This exercise strengthens the muscles in the foot and lower leg, improves isometric posterior chain strength, lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- You may perform this exercise using a kettlebell or dumbbell.
- Stand on one foot and have a slight bend in your knee. Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.
- Initiate the movement with your hips and push them backwards as far as you can. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
- Keep your non-working leg straight (or knee locked at a 90 degree angle), foot dorsiflexed, and close to the midline of your body. Contract your hamstring and glute on this “non-working” side.
- Now slowly pass the weight from side to side. The further away from the midline of your body the weight travels, the more challenging the exercise will be.
- For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate. Your torso and hips should remain square to the ground.
- Do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning. Maintain the “canister” position.
#5) Staggered Stance Deadlifts
This exercise strengthens the posterior chain muscles, improves grip strength, shoulder and scapular stability (both should remain in a relatively fixed position for the duration of the movement), and lumbo-pelvic stability.
Coaching Tips:
- Place your feet so one foot is ahead, and your other foot is slightly behind. Adopt your preferred foot width and positioning.
- Establish a tripod base on the foot that is ahead (keep weight on the back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes). Pretend you are suctioning or screwing your foot to the ground. You should be on the forefoot of your back foot.
- Before each rep, take a 360 degree breath in, do a 360 degree brace, and tuck your ribs towards your hips (close the space in your midsection).
- Now hinge/push your hips backwards as far as you can. Aim to take 3-5 seconds to do so.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
- The weights should not travel ahead of your body. For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.
- For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- Do not allow your knees to fall inside or outside of your feet.
- Exhale after you have pressed away from the ground and are approaching the top position.
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