When training legs, many opt for squat and deadlift variations, with some leg extensions and leg curls thrown in. They may benefit from adding unilateral exercises. Corrective exercise specialist Mike Robertson says single leg exercises help boost muscle growth, improve balance and coordination, and strengthen joints, thereby reducing injury risk. A knee-dominant exercise involves knee joint movement, and focuses on the quadriceps. According to Mike Boyle, owner of Mike Boyle Strength and Conditioning in Massachusetts, knee-dominant unilateral exercises come in four main categories, and should be in all training.
Static Unsupported
The most commonly seen static unsupported knee-dominant unilateral exercise is a single leg squat, or pistol squat. These types of exercise involve you having only one leg on the floor at a time. To do a pistol squat, stand on one leg, and stretch the other one out in front of you. Descend as low as you can, then push back up again. You may find that you lack the hip flexibility to keep your non-standing leg straight -- if this is the case, stand on a box to do these. According to kettlebell trainer Steve Cotter, pistol squats strengthen your muscles and joints, teach you proper squat technique and increase power.
Single-Leg Supported
Single-leg supported exercises include split squats, and any lunge variations. With these, one leg is doing most of the movement and supporting the majority of the load, while the other is used for balance and bears some of the weight. You can use more weight on these than on single-leg unsupported exercises, but they won't challenge your balance as much. Exercises through different planes of movement, like lateral and rotational lunges, are also included in this category.
Dynamic
Dynamic single-leg exercises involve movement -- either forwards, backwards, side to side or rotationally. Typical examples are walking lunges, step-ups, and lunges using a slideboard. Some exercises, such as rotational and lateral lunges, fall into this category, as well as single-leg supported. The most simple dynamic exercise to begin with is the walking lunge. Try this using your body-weight first, then use a pair of dumbbells, and finally, progress to holding a barbell across your shoulders.
Partial Range of Movement
Using a small range of movement through an exercise is ideal if you're injured and can't complete the full range of movement without pain or a loss of form. If you're getting back into training, or are new to single-leg exercises, try partial split squats and pistol squats while you get used to the new technique and aspects of balance and coordination. Even when you're more advanced, partial movements can have their place though. Try speed skater squats, which are a full split squat, followed by half a split squat through the bottom range of the movement. These will test your balance, and be a great test of quadriceps strength.
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