by Dan North
Skater Squats and Reverse Step-Ups
Construct measurement one leg at a time. Add these robust unilateral lifts to any coaching plan.
We do most athletic issues one foot at a time. So, why do most lifters neglect single-leg coaching? Health club bros often say, “You possibly can’t get sturdy doing lunges.”
They’re unsuitable. You will get very sturdy and construct measurement with single-leg training. Listed here are two of the toughest single-leg workouts to beef up your leg days:
1. Skater Squat
Energy comes from the bottom up. Get in an excellent stance and “root” your complete foot to the ground. Suppose heel to butt. Bend your free leg and convey your heel up towards your butt. It is best to really feel your hamstring have interaction. Squat and attain. As you squat down, attain ahead along with your arms and attempt to contact the wall in entrance of you.
Make it simpler with the anterior lunge variation. That is principally a reverse lunge, besides your again leg stays straight and gives help. It’s also possible to do an assisted skater squat by holding onto TRX straps.
Progress to sporting a weight vest or chains. At first, use a foam pad to cut back the vary of movement. Over time, take away the pad.
Programming
Do them first. Place skater squats initially of your exercise and make it the precedence train. Type breaks down when fatigue kicks in, and skater squats are too “dangerous” to do if you’re utterly gassed.
- Week 1: 3 x 5 both sides
- Week 2: 3 x 6 (similar weight as earlier week)
- Week 3: 3 x 7 (similar weight as earlier week)
- Week 4: 3 x 8 (similar weight as earlier week)
- Week 5: 3 x 5 (add 5lbs from earlier week)
- Week 6: 3 x 5 (add 5lbs from earlier week)
- Week 7: 3 x 5 (add 5lbs from earlier week)
- Week 8: 3 x 5 (add 5lbs from earlier week)
2. Reverse Step-Up
Together with your free leg straight, hold your ankle dorsiflexed by pulling your toes up towards your shin and pushing your heel right down to the ground. Squat and faucet your heel on the bottom. This retains you from “bobbing up” along with your free leg. The emphasis is all on the working leg.
Make it simpler through the use of much less weight or a shorter platform. Make it more durable by doing the alternative.
Programming
Do them first. Use reverse step-ups as the principle precedence motion or supplemental train. Follow decrease rep ranges (units of 5) for energy features and medium-rep ranges (6-10) to construct the legs.
- Week 1: 3 x 6
- Week 2: 3 x 7 (similar weight as earlier week)
- Week 3: 3 x 8 (similar weight as earlier week)
- Week 4: 3 x 6 (enhance vary of movement; squat from the next platform)
- Week 5: 3 x 7 (similar ROM and weight as earlier week)
- Week 6: 3 x 8 (similar ROM and weight as earlier week)
- Week 7: 3 x 6 (add weight, use the identical ROM as earlier week)
