Single-leg squats, also know as unilateral squats, involve working the squat pattern using one leg at a time. Single-leg squats offer several benefits over bilateral squats, where both legs are used simultaneously.
Here are some of the benefits of unilateral squats:
- Increased stability and balance: Unilateral squats require more stability and balance than bilateral squats. When you work one leg at a time, your core and stabilizing muscles have to work harder to keep you balanced.
- Correcting muscle imbalances: Unilateral squats can help correct muscle imbalances between your legs. If one leg is stronger than the other, unilateral squats can help bring the weaker leg up to speed and create more balance in your lower body.
- Reduced risk of injury: Unilateral squats require less weight than bilateral squats and can reduce th strain on the lower back and knees. Improving balance and stability is a great way to reduce unwanted injuries.
- Improved sports performance: Many sports require unilateral movements, such as running, jumping, and cutting. Incorporating unilateral squats into your workout routine can help improve your performance in these activities.
- Greater variety in your workout: Unilateral squats can add variety to your workout routine, which can help keep you motivated and engaged.
While bilateral squats are an excellent exercise for building lower body strength, unilateral squats offer unique benefits that can help improve your balance, stability, and overall lower body strength.
Supported vs. Unsupport Single-Leg Squats
Supported single-leg squats and unsupported single-leg squats are unilateral exercises that focus on the lower body, but there are some key differences between the two.
Supported single-leg squats, also known as assisted single-leg squats, are performed with external support to help maintain balance and stability. This support can come from a wall, a bench or chair, a resistance band, or a TRX suspension trainer, among other tools. Using a support, it’s easier to maintain proper form and technique. The support can also be used to provide additional resistance by pushing against it (for assistance) during the concentric phase of the movement.
Unsupported single-leg squats are performed WITHOUT any external support, relying entirely on your balance and stability. Pistol squats are one of the most popular unsupported single-leg squat exercises. During a Pistol Squat, you must maintain a stable base of support on one leg while lowering their body into a deep squat position, then rising back up to the starting position.
* Note: You may need to modify the exercise by holding onto a support or reducing the squat depth.
Beginners should start with supported single-leg squat variations to limit the complexity often associated with maintaining balance. Split squats and rear foot elevated split squats are two options that beginners will find challenging and manageable.
How Many Workouts Per Week Should Include Single-Leg Squats?
This is a great question and one that you should be asking. But here’s the unpopular, middle of the road response…
The frequency of performing single-leg squats to improve strength and performance can vary depending on individual fitness level, goals, and other factors such as recovery time.
Start with 2 days per week and separate training days by 48-72 hours, to allow for recovery from the stress. Give your body an opportunity to recover properly before the next workout. You’ll reduce muscle soreness, increase peformance in the next session (because your body isn’t depleted from the previous workout) and you’ll maintain a higher level of enjoyment.
How Many Sets & Reps of Single-Leg Squats Should I do?
For beginners, start with 2-3 sets of 6-8 reps of supported single-leg squats, gradually increasing the number of sets, reps or adding weights as you become stronger and more comfortable with the exercise. The rep scheme is generalized, and you may find lower reps are more appropriate.
The number of sets and reps you utilize can also be tailored to achieve different goals. Increasing the reps and each works at lens itself well to work capacity and endurance. However, if your goal is to build strength, keep the repetitions low and the weight high.
Supported single-leg squat variations (split squats, rear foot elevated split squats or assisted pistol squats) allow for acclimation to the balance and stability demands. The goal is to groove the pattern and create a training stimulus, not spend the whole workset hopping around or falling over.
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