By PAUL YOST ©Copyright-2008 Houston5ABaseball.com

More and more athletes are realizing the importance of having a resistance training program. However, I've worked with many (mostly baseball athletes) that don't make use of single leg training. Many athletes choose not to perform exercises such as single leg squats, lunges or step ups for a number of reasons. I consider single leg work to be an essential component to any program because of all the benefits they provide. This article's intention is to remedy the situation and get you going on single leg exercise in your program.

Benefits of Single Leg Training

1. Fixes muscular imbalances - Typically, when all you do is squat, deadlift or, dare I say it, leg press, you probably tend to favor the stronger side. A small strength discrepancy is acceptable, but it has limits. If the imbalance is or becomes too great, you're more predisposed to injury. Single leg work strengthens each leg separately, reducing compensation from the dominant side and allowing for the weaker side to "catch up".

2. Improves balance/coordination - When you train on one leg, the body's balance or stability is challenged. I consider this to be a very good thing as it relates to sports and daily life. On that same note, I'm not a fan of all the unstable surface training some Coaches use because I feel their transfer is insignificant to the healthy athlete. Single leg exercises such as lunges, single leg squats and step ups are more than suitable replacements with "more bang for your buck".

3. Gives variety - Some variety is a definite essential to any training program. Sure, squats and deads are great, but you need to mix in some variety to stay mentally fresh. I'm not saying you should change exercises every workout, but it does help to mix in a slightly different movement from cycle to cycle. Exercise selection should be similar, but performed with a slight different variation to keep progress moving forward. Single leg movements provide this and more.

4. Challenges the hips - The internal/external rotators and adductors/abductors of the hip aren't challenged as much in double leg movements. These muscles are greatly involved in lateral movements and stop/start techniques associated with sports. Training on one leg strengthens these muscles and helps to prevent injuries to the groin and knee.

Conclusion