Single Leg, Double The Growth

What Are The Benefits Of Training One Leg At A Time?

- Darren Nicholhurst

Here are the facts …

Doing explosive unilateral exercises has been proven to improve Rate of Force Development (RFD) and contribute to overall power output.

High-load eccentric or negative training is one of the most powerfully effective ways to pack on muscle. Concentrated work on muscle groups is widely used by many top professionals.

Single-leg exercises are valuable since you can use one leg for the eccentric (lowering) portion and two legs for the concentric (lifting) portion.

Single-leg training can increase hamstring length, increasing the muscle size, which in-turn has benefits for any bodybuilder looking for a deep sweep during side poses on stage.

Single-leg exercises are great for metabolic conditioning.

It takes twice as long to train each leg individually. That means at least twice the metabolic output

Train one leg, get double the results

Single-leg exercises have become a staple way to train in many strength and conditioning programmes for size and strength because:

They allow bodybuilders to continue training around an injury, which is important during prep for a contest

They correct left-right strength and size asymmetries

They improve general balance and proprioception

They’re similar to athletic movements

Elevating Explosive Power