Single Leg Exercises




One Legged Deadlift? What is That? And What Does it Do for your Strength Training?

I am seeing enough one legged deadlifts or "single leg deadlifts" that I am compelled to make a point about how something becomes a deadlift. For something to become a deadlift, you must lift if from a "dead stop" off the floor. Why off the floor? Because if you only say "dead stop" as a way of categorizing a lift you end up in a goofy world where exercises in which the bar "stops" can be called a deadlift. A deadlift is not a category of lifts…it is simply one lift with some variations that are similar but not technically "deadlifts."

Continue Reading » One Legged Deadlift? What is That? And What Does it Do for your Strength Training?


Unilateral Press With Lunge

Exercise Description of the Unilateral Press with Lunge

Continue Reading » Unilateral Press With Lunge


Dumbbell Lunge Press (aka Dumbbell Lunge and Press)

Also called a front lunge press, the dumbbell lunge press is basically a lunge combined with an overhead press. It can be performed with dumbbells in one or both hands and with a front or reverse lunge. This exercise is not only a great stability challenge and a full body strength exercise it is a great conditioning challenge and perfect for incorporating into conditioning days. Heavy weights are not required to make this exercise demanding.

Continue Reading » Dumbbell Lunge Press (aka Dumbbell Lunge and Press)


BASIC Progression and Bulgarian Split Squats

I am always bringing up, obsessively you might say, how there are many different ways to progress in strength training. And, in fact, how many different things we do and achieve represent progression that we don't even recognize.

Continue Reading » BASIC Progression and Bulgarian Split Squats


Split Squats, Lunges, and Single-Leg Squats (Pistols)

Much confusion exists as to the difference between these movements especially owing to confusing terminology like 'stationary lunges'.

Let's keep it simple. The following video shows a basic Split Squat. Variations to change emphasis, increase range of motion, or progress in difficulty would be:

Continue Reading » Split Squats, Lunges, and Single-Leg Squats (Pistols)


Common Misnomers and Mix-ups: Muscle Actions, Balance, Stability, Single Legs and Straight Back

All muscle contractions involve the muscle shortening or attempting to shorten against resistance. There are not different types of contractions only different types of actions (movement or lack thereof) depending on the circumstances. A muscle is producing force by contraction but this may lead to shortening (concentric action), lengthening (eccentric action), or maintaining length (isometric action). So the concept of muscle actions specifically describe the type of length changes that skeletal muscle may undergo after it has been activated by the nervous system.

Continue Reading » Common Misnomers and Mix-ups: Muscle Actions, Balance, Stability, Single Legs and Straight Back


© 2016 by Eric Troy and Ground Up Strength. All Rights Reserved. Please contact for permissions.