What Do We Mean – Single Leg?

A question that often comes up both with clients and with trainers themselves, is the need for single leg work. Years ago, it was thought that squats and deadlifts were all there were needed to keep the body strong and for the athletic community, all that were
needed to build strength and power. Strength training has primarily been on two limbs and in the sagittal plane (moving front
to back). With the increased knowledge in the area of functional anatomy over the last 10 years, training methods have also changed.

It is now known that single leg training involves working more muscles resulting is greater strength and stability.

Very little in life or sport happens with two feet on the ground. With all movements, there is always one foot on the ground and one
in motion. Simple walking is a case of single leg movement.

What Muscles are we Training with Single Leg Exercises?

When performing double leg exercises, we are using the prime movers mainly (quads, gluteus maxiumus, hamstrings). With single leg
squats, the stabilizing muscles (glutes medius, adductors or inner thigh) and spinal stabilizers must all come into play to maintain a
stable pelvis. Some examples of single leg exercises are: step ups, lunges, split squats, bulgarians (ugh!) and one leg squats.
With all of these single leg exercises, all but one have the non working foot supported. With lunges, the non working foot is still
on the ground. With bulgarians, the non working or rear leg is supported on a block. The only unsupported single leg exercise is
the single leg squat. With this squat, the non working foot is not allowed to touch the ground.

With the supported single leg exercises, some of the stabilizing muscles aren't working as hard as they could be. With an unsupported single leg squat, the stabilizing muscles of the hip and pelvis must actively work. More muscles will work in an
unsupported single leg squat, resulting in greater strength and stability. And, from a pure caloric point, more muscles working
means more calories being burned = greater fat burning.

Not All Single Leg Work Requires Squats or Lunges?

Another group of exercises done as a single leg is the deadlift. The single leg deadlift is done in the sagittal plane and is
primarily a hip hinge movement. But, the spinal erector muscles as well as the lower trapezius and rhomboid muscles of the back must
work to stabilize the spine and shoulder. The glute (or hip rotators) and pevlic muscles must work to stabilize the pelvis and
keep it in the sagittal plane. This is one exercise that gives you a big bang for your buck. Not only is it working a huge amount of
muscles, but there is less stress on the lower back than with a two foot traditional deadlift.

So, even though single leg work can be demanding and even a little frustrating at times, it is vital to our overall health and well
being. Single leg squats and deadlifts are excellent examples of strength training exercises that will be as much or more benefit to
you outside the gym as in.

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A recent meeting with a prospective client reminded me of why I opened a private fitness studio. I have been weight lifting for almost 30 years now. I learned about working out in the days before chrome dumbbells and fancy machines. So for all the years I trained I was very comfortable in the public realm sweating it out with all the bodybuilders and general fitness buffs.

But one of the issues that always bothered me was how many women attempted to enter the gyms to workout, only to be frustrated after a very short time and leave. There was usually a “trainer” available to show them around, write up a quick program and then leave them on their own to figure it out. But no one really seemed to care whether they stayed or not. Nobody took an interest in whether they were doing their exercises correctly or even at all.

A recent social outing with a friend brought to light that nothing has really changed much in the public facilities. My friend, for the first time had taken an active step toward improving her health. She was excited about embarking on a fitness program and was enthusiastic to get started. A ladies only fitness club was a 5 minute walk from home. This couldn't be more convenient. Upon the first visit, she was greeted with enthusiasm by the owner and staff. She felt encouraged to begin her program and great care was taken to explain how the club worked. She was told they would motivate and support her, even call her at home if she missed a workout! This was exactly what she was looking for. Someone who cared and who would take the time to teach and motivate. Naturally, she signed up right away. How could she not? It all sounded so great!

So, with hope and expectation of a supportive environment she ventured into the world of strength training. The gym was comprised of a circuit of machines, all hydraulic. There was music playing and you rotated through the circuit in time with the music. She was shown briefly how each machine worked and then left on her own. Being a medical professional, she is very aware of her own limitations due to knee injuries. This was important since the staff were not particularly concerned.

So, as the first two weeks roll by, interest starts to wane as personal attention from the staff is non existent. The owner was frequently sitting at the counter eating, while clients attempted to work out. As my friend lost interest and eventually missed workouts, the promised call to her home if she missed a workout did not occur and so the story repeats itself as it has in so many public gyms before.

That constant stream of women attempting to improve their health, only to be met with indifference from the facility staff, is what prompted me to think there must be a better way. Hence, Victoria Wellness private fitness studio was born. I have always attempted to provide a supportive and motivating environment for all clients, both women and men. Yes, hard work is necessary and sweating does happen, but this can all be done under the watchful eyes of caring and knowledgeable trainers.

If you are thinking of starting a fitness program, first you need to decide. Which is better for you – public or private, caring or indifference? I know which I would prefer.

Narina Prokosch

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