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And now this "Teachable Moment" from StrengthCoach.com Football Strength and Conditioning

Classifications of Single Leg Knee Dominant Exercise - A New Look at An Old Idea

Michael Boyle

The following article first appeared in LiftStrong  and is presented with permission of Alwyn Cosgrove.

The primary purpose of this article is look at the menu of single leg exercises that are available and to attempt to classify the relative benefits of each exercise. The secondary purpose is to evaluate where these exercises might best fit into the program. As I have continued to use more and more single leg exercises in my program, I have also felt a need to break these exercises down by category and to place the exercises into progressions.

One of the drawbacks of having a broad range of exercises available is in determining which exercise is appropriate for which individual and, at what point in training should we use them. Hopefully this article will promote some further thought on the appropriate use of single leg exercises.

Presently we see exercises like lunges, which I would consider an advanced exercise capable of producing extreme soreness, recommended as a cure-all for nearly every lower body issue. The current thought seems to be 'when in doubt, lunge". In reality prescribing an advanced single leg exercise like a lunge for beginner can be a crippling introduction to the world of unilateral training.

When looking at single leg exercises it initially becomes apparent that single leg exercises can be broken down into knee dominant exercises, or those that appear to be variations of a squatting movement and, hip dominant exercises, or, those that appear to prioritize the glutes and hamstrings and generally appear to be variations of straight leg deadlifts or bridging exercises.

After further investigation of the demands of single leg exercises it appears to become necessary to break single leg knee dominant exercises down into static exercises (one leg squats and variations) and dynamic exercises (lunges and slideboard lunges). In static single leg exercises there is no movement of the feet. One or both feet stay in contact with the ground. The body moves up and down in the sagittal plane or potentially side to side in the frontal plane, as in a lateral squat. Static knee dominant exercise can further be broken down into either static unsupported or static supported exercises.

Static Unsupported Single Leg Exercise- Static unsupported single leg exercises consist of single leg movements done on one leg only. The remaining extremity is not allowed to touch the ground or any other object such as a bench. The only true static unsupported exercises are variations of one leg squats. These may be referred to as one leg squats, balance squats or step-downs in various texts............ Join StrengthCoach.com today (only $1) to access the full article and more.....