Unstable Surface Training And The Lower Body?

When it comes to training the lower body I am generally not an advocate of programming exercises that involve standing on an unstable surface, thus the question mark in the title. As I have discussed on numerous occasions, performing lower body exercises on an unstable surface makes using less weight inevitable. So while many people are chasing after gains in proprioception, using an unstable surface might cost them gains in strength, power, and hypertrophy.

Furthermore, performing lower body exercises while standing on an unstable object makes the chances of using your best form much less likely. I will continue to reiterate the number of times I’ve cringed (and worried) while watching people attempt to squat, deadlift, or perform other higher risk lower body or combination exercises on an unstable object. I’ve even seen people attempt to perform cleans and snatches while standing on a Bosu or wobble board. You will achieve much better results by remaining on a stable surface.

In this article, I am going to provide you with two effective strategies you can use to incorporate unstable lower body exercises into your overall training program. You might be surprised by what I tell you.

Strategy #1: Performing Single Leg Exercises On A Stable Surface

You might be surprised to know that performing single leg or staggered stance exercises on a stable surface is an effective form of “unstable” training. So rather than performing these same exercises on a Bosu or other unstable surface, stick to performing these exercises on a stable surface, with more resistance, and using your best form. You will reap the benefits.

Here are some of my favorite exercises that involve performing single leg (or staggered stance) exercises on a stable surface.

#1) Staggered Stance Cable/Band Pull-Throughs

This exercise strengthens the posterior chain muscles.

Key Coaching Points:

Adopt a staggered stance. ⁣⁣⁣⁣Form a tripod base by placing your weight on the back portion of your foot and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Be on the forefoot of your back foot.
Keep your elbows straight, arms rigid, and squeeze them into your sides. Pretend you are trying to crush something in your armpits. During the hinge, your arms should graze the inside of your thighs.
Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
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. Use a range where you can maintain proper form.
Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
⁣For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back 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.

#2) Skater Squats

This exercise strengthens the quadriceps, glutes and hamstrings, and the muscles in the foot and lower leg. This video is of a more advanced variation where I added weight resistance.

Key Coaching Points:

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 the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise.
⁣Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).⁣
Now perform a single leg squat, lower yourself down to your full depth, then push back up and return to the starting position.
As for your non-working leg, you have the option of bending it/contracting your hamstrings, or extending it backwards. Whatever option you choose, keep your non-working leg close to the midline of your body.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
Do not allow your knee to fall inside or outside of your foot.

#3) Forward To Reverse Lunge Combo

This exercise strengthens the quadriceps, glutes and hamstrings, and the muscles in the foot and lower leg.

Key Coaching Points:

Adopt your preferred foot width.
Train track vs tightrope analogy. Stay on the train tracks.
Maintain a tripod base on the foot that is planted, and be on the forefoot of the other foot.
Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
Now perform a forward lunge, and then transition into a reverse lunge.
You can pause between the forward and reverse lunge, or transition directly into the reverse lunge (as in video).
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
Do not allow your knees to fall inside or outside of your feet.

#4) Single Leg Landmine RDL’s

This exercise strengthens the posterior chain muscles, and the muscles in the foot and lower leg.

Key Coaching Points:

Anchor the barbell against a stable surface, or on a surface where it doesn’t slip. You may also use a landmine attachment
Stand on one foot, have a slight bend in your knee, and form a tripod base.
Keep your elbow straight, arm rigid, and squeeze it into your side. Pretend you are trying to crush something in your armpit. For the duration of the exercise, the bar and your arm should not drift ahead of your body. Your hand should slide down the side of your leg. Pretend you are painting your leg with the bar.
Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
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. Use a range where you can maintain proper form.
Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
As for your non-working leg, keep it straight (or locked at a 90 degree angle), and close to the midline of your body. Contract your quadriceps on this side.
⁣For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back 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.

#5) Half Kneeling Bottoms-Up Kettlebell Presses

While this exercise is technically not for the lower body, the half kneeling stance of this exercise absolutely challenges balance.

Key Coaching Points:

Get into a half kneeling position, and form a tripod base on the foot that is ahead. Your legs should be approximately hip width apart.
Grab onto a kettlebell, and hold it in a bottoms-up position.
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 squeeze your glutes.
Now extend your elbow and perform an overhead press. Do not perform the movement by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, laterally flexing your spine, or a combination of the above.
In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. Pause for a count and gain control.
Now lower the weight to the starting position with complete control. In the bottom position, your elbow should remain at approximately a 45-60 degree angle with your torso.⁣
Do not keep your shoulder blade pinned. It is meant to move.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
Do not allow your knee to fall inside or outside of your foot.

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Strategy #2: Performing Lower Body Exercises On A Stable Surface, But While Using An Unstable Object

A second way you can hammer your lower body with unstable training is to incorporate unstable objects into some of your lower body exercises. If I am going to perform or coach any true form of unstable training for the lower body, I will use an unstable object on a stable surface, versus performing lower body exercises on an unstable surface. You can achieve this multiple ways. Using a barbell that is unevenly loaded, dumbbells where one side is more heavily weighted than the other, or hanging kettlebells are a few of many ways you can incorporate an unstable object into your lower body exercises.

Here are a few exercises where I have incorporated unstable objects into a lower body exercise (or carries). Just so I am not being redundant, many of the same key points in form apply so I’m intentionally keeping these descriptions shorter than in the exercises I covered above.

Also, to be very clear, I only sprinkle this type of exercise into my own training program, and the programs of my clients. The majority of exercises I use are very fundamental exercises on stable surfaces, and while using a stable object (or bodyweight only).

#1) Negative Rear Foot Elevated Split Squats With Barbell Overhead And Hanging Kettlebells

This exercise strengthens the quadriceps, glutes, hamstrings, the muscles in the foot and lower leg, improves shoulder and scapular stability (both should remain in a fixed position), and lumbo-pelvic stability. This is one of the toughest exercises I’ve ever performed.

The unstable and swinging nature of the kettlebells forces all of the muscles in the body to work to maintain stability, balance, and proper body positioning. Definitely start out light as this exercise is extremely advanced.

#2) Negative 1.5 Rep Rear Foot Elevated Split Squats With Back Foot Elevated On Band

This exercise strengthens the quadriceps, glutes, hamstrings, and the muscles in the foot and lower leg. I elevated my back foot on a band. This places my back leg/supporting side in a very unstable position. However, as my working side remains on a stable surface, I am not compromising the integrity of the exercise. Also, having the back foot on a band almost entirely removes the back leg from the equation, thus making the exercise significantly more challenging. Definitely start out light as this exercise is advanced.

#3) Single Leg Barbell RDL’s With Hanging Kettlebells

This exercise strengthens the posterior chain muscles, and the muscles in the foot and lower leg. I used a barbell and hung kettlebells on either side. The unstable and swinging nature of the kettlebells forces all of the muscles in the body to work to maintain stability, balance and proper body positioning.

In order to achieve your full depth without the kettlebells hitting the floor, you might need to stand on a box, bench, or other elevated stable surface. Start out light as this exercise is advanced.

#4) Loaded Carries With Barbell Overhead And Hanging Kettlebells

While this technically isn’t a lower body exercise, make no mistake, your entire body is involved. This advanced loaded carry variation improves lumbo-pelvic stability, shoulder and scapular stability (both should remain in a fixed position), grip strength, and balance. I intentionally had my wrists in more of an extended position, but keep your wrists in a neutral position. If you are starting out from the floor, make sure you get the barbell into the starting position by lifting with proper technique. Start out light.

#5) Single Arm Loaded Carry With Barbell Overhead And Hanging Kettlebells

Again, while this technically isn’t a lower body exercise your entire body is involved. If you didn’t think the last exercise was tough enough, here is an exercise that will push you to the limit. You won’t need to use much weight ;).