If you have been going to gym for some time, or if you have a knee problem you will know all about the importance of being able to SQUAT. The squat, along with the deadlift, is one of the most common leg exercises used in the the gym and regarded as arguably the best leg strengthening exercise. It is also very popular in the rehabilitation field, for the amazing benefits it can provide to not only your legs, but your entire body with regards to posture, core stability, and better movement control. When you develop a great movement pattern with the squat you improve any movement sharing the same timing, such as jumping which is why it is a favorite of sports coaches around the world. But it also improves the strength of muscles around the knee and the timing of standing up out of a chair, or climbing up stairs and many everyday tasks which are usually very difficult for people with knee pain, explaining why the health and rehabilitation field love it so much. There are so many ways you can do this great exercise, but which one is the best? Well, there is no definitive version that is good for all of us, (besides maybe the single leg squat), there is only the best one for you and knowing which one this is, can be just as important as learning the execution and technique. This article we look at 7 of our best squats to use to help build strong legs that will be bulletproof to injury.
Why Unilateral Strength Exercises Provide The Biggest Gains
The value of using bilateral or unilateral exercises with strength training is one of those topics that has been greatly debated in recent years. There is one school of thought believing it is preferable to predominately use bilateral heavy exercises like the bench press, squats, and deadlifts where maximum load can be lifted. And the other school of thought believing it is more beneficial to use single limb exercises that try to even out imbalance and asymmetry. There are pros and cons to using both types of exercises and I fall somewhere in the middle and often use a combination of both types of training depending on the person and the situation in front of me. I always believed the unilateral exercises were more for rehab and core stability and the bigger bilateral exercise the preferred choice for sports and increasing serious muscle and strength. However, this is not the case and in this article I will explain exactly how unilateral exercises provide greater strength gains than many realize.
How To Use The Single Leg Squat As A Test To Pinpoint Weaknesses
Without a doubt the single leg squat would be my number one choice for building strength and power for people playing sports. This one movement does so many great things for your body it is incredible. The best part is that it shares the exact timings with other joints and muscles in activities we use in everyday life. Meaning that if you improve this at the fundamental level you can also enhance these other activities too! As much as it is a great exercise, it is a very useful assessment tool we use extensively in our rehabilitation programs for all types of injuries from knee injuries like ACL tears, to lower back injuries like bulging discs. This one movement can very easily reveal stability and mobility weaknesses in your body. Where you do look? And more importantly what are you looking for? In this article I am going to answer these questions and show you how to use this movement to find energy leaks that cause pain or hinder sporting performance.