Ground Up Strength

Single Leg Training

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Unilateral Press With Lunge

Exercise Description of the Unilateral Press with Lunge

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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.

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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.

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Single Leg Supplements

In your quest for developing legs that are bigger, stronger, and more powerful, chances are you've already read dozens of articles on the basic exercises. Any decent strength training routine will put emphasis on the big lifts like squats and deadlifts. While I'm not saying these exercises aren't important, a lot of times people forget about how crucial it is to develop balance between legs.

This article is designed to give you plenty of single-leg options to help you achieve all your strength and physique goals.

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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:

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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