Expand your athletic skills with two-legged movements – generation metal fitness and bodybuilding network

Versatile leg movements Take your athletic potential to new heights. Two-legged movements, such as squats, come with benefits, but they also have a benefit buffet that you can’t get from using both legs at the same time to increase the weight you use.

For beginners, single leg movements will take your balance, and you will need to rely more on your waist, knees, and core stability to control the weight you lift. This is something most athletes rely on.

Complete the rest of the text to learn all the benefits of training your legs individually.

What is comprehensive training?

Versatile training is when you train one side of your body in contrast to both. Instead of doing it for example Barbell Bench Printing, She was single-handed dumbbell bench press. This separates one side of your body so that you can focus more on it without having to rely on the other side.

Binary training with our comprehensive training

Binary training is when you use your body bench press to gain weight. Very good for him Building the strength of cruelty In contrast, you can use all sides of your body to lift as much weight as possible for each muscle group. If you are trying to hit a new PR record or Increase as much muscle mass as possible, You want to stick primarily to binary activities. Top 3 Exercises – Barbel Squash, Barbell’s Death Lift, And Barbell Bench Printing – are two-dimensional movements that target the largest muscles in your body.

However, the existence of Muscle dysfunction Or relying too heavily on your “strong” side can lead to muscle strains that can lead to injury, or your weak side will hold you back and prevent you from using the heavy weight you can use. And as the saying goes, you’re just as strong as your weak link.

On the one hand, respecting only one part of your body will help you feel better Mind-to-muscle connection Your muscles, nerves, and brain are transferring all of their energy into one muscle instead of the other. So when you return to binary activities, your muscles become more balanced and stronger. This means that you can hit new PRs with new activities such as barrel squares, barrel bends and barbell bench presses.

Benefits of versatile leg exercises

One-leg leg movements

We’ll get into that below Benefits of one-leg exercises.

It corrects muscle disorders

Most people rely on one side of the body to gain weight compared to the other, so it may be possible to adjust the lower extremity muscle balance that you may need to include in one plan. Because you are forced to put your weak side to the strong side and you cannot rely on any help from your body to help you pay for your weak side. Of course, this will make you stronger because your weaknesses will no longer hold you back. If you stick to the same weight for a while, this means more personal records (RIS)!

In fact, according to the Journal of Science and Medical, the strength difference between the legs and feet can be as high as 25%. (1)

In addition, since you can focus only on one foot, your rectangles and hips become stronger on each leg, preventing them from being balanced, which reduces the ship’s resistance.

It builds a stronger core and improves your balance

One-leg exercises are great Strengthen your core. Because relying on one leg to exercise can greatly challenge your stability and balance. To maintain your balance, your body needs to struggle to stay calm. (2018-01-02)

One study found that you gain more weight compared to one-leg exercise. (3)

More hip and knee stability

Similarly, one-sided movements detract from the center of your knees and hips, which means you need to stabilize them to maintain your balance. This is especially true for many sports. For example, a guard’s ability to move around the court to find past defenders and drive to the basket depends on the stability of their backs and knees.

It makes you more explosive

If you are trying Increase your vertical, Then you definitely want to start doing one-leg exercises. This is because one-sided activities increase your energy and productivity, which means a stronger and faster lifting. So you have more power. (4)

For one, you often need to be able to jump off the ground, using only one leg in a gym, so doing some sports-oriented one-leg exercises will prepare you for any situation in the field or on the court. In addition, strengthening one leg at a time corrects all the contrasts in your weak leg, allowing you to jump higher than both legs.

This 2018 study has been found to be more effective than double-sided squid to enhance strength. (5)

How to schedule a multidisciplinary exercise program

You want to keep your goal in mind when doing one-leg exercises. If your goal Increased blood pressure (Large muscles), then you want to do eight to 10 repetitions on each side and focus on individual movements that affect your quadrilaterals and ligaments. Machine leg extension And single leg Machine leg bend. However, if your goal is to increase your strength, stamina, and athletic ability, you may want to use heavier weights and keep your legs less than five repetitions per leg, and do more challenging exercises for your knees, hips, and core stability. And stick to activities like dumb Bulgarian split squid.

Example Exercise

  • Pistral Squares (Weight Option) 3 sets x 5-8 reps
  • Dumbbell split squat 3 sets x 5-8 repetitions
  • Single-leg Dumbel Death Lift 2 sets x 8-10 repetitions
  • Future lunch 2 sets x 12 repetitions
  • Side lunch 2 sets x 10 repetitions


Exercise is important for athletes and will increase your balance, stability and strength. You just have to be more discriminating with the help you render toward other people. This is a challenge to your waist, your strength, and your core stability, rather than dual movement. In addition, your ownership is more severely tested by one-leg movements.

Have you tried one-sided training before? If so, what benefits have you seen compared to binary activities? Tell us below in the comments section.


1 – A. Pearce, D. Kidgell, Bilateral Defects following the Completion of One-sided Strengths: TMS Study, Science and Medical Journal in Sport, Volume 13, Appendix 1, 2010, p. E88.

2 – Satbacbacon, Athlete and Fimland, Marios. (2011) Major muscle movement during bilateral, one-sided, sitting and standing resistance exercises. European Journal of Practical Physiology. 112. 1671-8. 10.1007 / s00421-011-2141-7.

3 – Fouad Ha Hazim, Paul Alard, Maiza Ritomi Ed, Cassio Marino Sikuyru, Cesar Ferreira Amirim, Claris Tanaka, Postal and Subtle Disorders: Post-Train Control-Balanced Training Perceptions, Physical and Journal of Physical Activity, Vol. 16, issue 2, 2012, pages 224-229.

4- Adamson, M., McKuid, N., Helgud, J Inter alia. Bilateral strength training, on the other hand, improves maximum strength and energy development. Ur J. Apple Physiol 103, 553-559 (2008).

5 – Eliasen, W, SaturnBack, H, and Van Den Tiller, R (2018) Comparison of barbell and general exercise in barbell kinetic and muscle activity. International Sports Physical Therapy, 13(5), 871–881.

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