6 Best single leg squats to develop unilateral strength in your legs. Single leg exercises are great for strength, balance and stability.
Single leg squats (unilateral squats) are a great alternative to two leg squats (bilateral squats). Unilateral squats work very well when it comes to developing leg strength, mobility and power.
Bilateral squats work and are great for developing the lower body, but single leg squats can do the same while also offering many unique benefits.
Benefits of unilateral squats:
- Balance & stability: your inner thighs and many other muscles like glutes need to work hard for balance.
- Structural balance of the legs: single leg squats will reveal whether your one side is stronger or weaker than another.
- Hip mobility: split squats will stretch and mobilize the hip flexors, whereas unilateral squats like pistol squats will allow you to squat much deeper compared to bilateral squats.
- Athletic ability: stability and balance will come helpful in sports, martial arts and movement. Most athletic movements are single leg dominant by nature.
Other good single leg exercises for legs are single leg deadlifts which will develop balance and stability better than any exercise out there.
In addition to squats and deadlifts, you also need to train other functions of the legs such as the hip rotation, abduction/adduction and learn how to control all muscles of the legs. Movement 20XX has very high level leg training because we will target pretty much everything there is to target.
One of the big mistakes people do is that they use too much weight and do the exercises with a bad form. Bodyweight is more than enough to make amazing progress if you just do the exercises right. More weight doesn't necessarily equal more progress.