Love this video from BJ Gaddour. BJ was putting together better and smarter bootcamp workouts long before bootcamps were cool. Now that bootcamps are cool (or past cool?) his metabolic workouts are still better than what everyone else is doing.
He put together this great video on single-leg and split-squat variations:
I’d let you know which ones are my favorites, but really, I like them all.
There are two reasons that I use split-stance and single leg squats: The first is when we have a heavy two leg deadlift in the workout. The second is when people work out at home.
Heavy Two Leg Exercise Paired With a Split-stance or Single-leg Exercise:
Example One: Deadlift Day
Barbell Deadlift
Split-stance Squat
Example Two: Squat Day
Barbell Front Squat or Two Kettlebell Front Squat
Single-leg Deadlift
This accomplishes three things: First, we get a clear idea of what the focus is each day. If we’re going barbell deadlifts, that’s going to be first in the workout, and I’m going to put more energy and focus into coaching it, and their going to put more effort and focus into it.
Second: This way we aren’t loaded to the max on back to back exercises. Barbell deadlifts and squats are way more demanding on the entire system than single-leg and split-stance deadlifts and squats, meaning that it takes a lot more to recover from those exercises. If we’re being smart, we know it’s not what we do in the workout that matters – it’s what we do and then recover from.
Third: We get to work that other variation of the movement pattern. In general, I like to use four patterns: Push, pull, squat, and hip extension. But I break them down into littler sub-patterns in my head also: Push and Pulls could be vertical or horizontal. Squats and deadlifts could be two leg, split-stance, or single leg.
Home Workout
This is another great reason to use split-stance and single leg squats – you don’t have a barbell.
Most people will get to a point, unless they have really heavy kettlebell pairs, where they can squat on two legs more weight than they have at home.
Split-stance and single leg versions of squats are always going to put much more stress on the legs, with much less external load added. Anyone can get a killer squat workout at home if they have the right variation.
Enjoy!
by Josh Hillis
Author of the upcoming Fat Loss Happens on Monday, with Dan John
Head Coach at PowerHour Group Personal Training in Denver.
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