Greater Strength from Imbalance
Most workout programs, whether they incorporate machine or free weight
exercises, are designed to use both sides of the body equally. Studies of
athletes have actually shown that an uneven workout, either with one weight
or weights of different sizes, makes you work hard and develops better
balance, core strength and coordination. So let's look at the steps for
getting a more efficient and beneficial workout only using one weight or
just one side of your body.
Single Leg Workout
Performing everyday tasks, like carrying groceries up the stairs or
playing a sport such as tennis or basketball, often has you using one leg
more than the other. You can reduce injuries from falls and develop better
endurance and sport performance if you train the body to perform in a
one leg situation. Single leg movements also expose your weaker side
allowing it to be strengthened without the help of the stronger and
probably more dominant side. Several exercises are good to incorporate
into a single leg program. Here are a few good examples:
Single Leg Balance: Raising one leg off the ground while the other is flat
on the floor is an excellent leg strengthener and balance training
movement. You can try this exercise with your eyes open and shut which
challenges the vestibular (ear) and proprioceptive (bottom of the foot
sensors) balance mechanisms. If your feet start to burn with this exercise,
it is a sure sign of foot muscles weakness. Single leg standing balance is
great for strengthening your feet, ankles, knees, hips and back.
Single Leg Squat: The one leg squat is an excellent addition to any single
leg workout. It is performed like a regular squat with the hands either in
front, at the sides or on the hips. There is a greater balance challenge
with one leg so if you use weights during this movement, you may need to
reduce the amounts. The knee on the squatting leg side should only bend to
90 degrees for maximum benefit and ligament/cartilage safety. Concentrate
on keeping the hips level, back straight and head up. This exercise is a
great total leg, hip, butt and back strengthener.
Single Leg BOSU Side Step-up: Here is another great exercise that
incorporates single leg balance, strength and a stepping movement. Stand
next to the BOSU and side step-up onto the ball with the leg closest to the
ball. Balance on one leg keeping the rest of your body very quiet. Only use
the other leg to maintain your balance and prevent you from stepping off
the ball. Step down to the starting position and repeat the motion 6 to 8
times. Turn and face the other direction and try the same movement with the
other leg.
Strong Side Weak Side
When performing any of these exercises, note which of your muscles get
tired or start to burn first. Also keep track of the side of your body that
feels more stable. This way you can have a better idea of how balanced the
muscles are on different sides of your body. Working to strengthen the
weaker side pays big dividends in total body strength, fall and injury
prevention, endurance and sport performance.
