UNILATERAL SQUAT
Split Squat
Position the bar across the upper back, with the bar rested across the traps, or holding a bar of dumbbells by your side, brace the torso, keeping the spine held neutral, break from the hips and knees simultaneously in a split squat stance, and lower into the bottom of a split squat. Initiate the stretch shortening cycle in the bottom of the lift, and drive upwards by pushing through the front and rear feet.
Rear Foot Raised Split Squat
Rear foot raised split squats are performed the same as a regular split squat as described above, however the rear foot is positioned on a bench placed behind the athlete. This ‘rear foot’ raised position increases the range of motion achievable, resulting in a deeper split squat depth.
Front Foot Raised Split Squat
Front foot raised split squats are performed the same as a regular split squat as described above, however the front foot is positioned on a bench placed behind the athlete. This ‘front foot’ raised position increases the range of motion achievable, resulting in a deeper split squat depth.
Lunges
Lunges are performed by stepping forward with one leg into a split squat stance, with both the front leg and rear leg flexed at the hip and knees, ensuring the stride length is great enough that a full depth can be reached, whilst ensuring the athlete doesn’t over stride or under stride. Brace at the torso, keeping spinal integrity, drive through the front foot, pushing back to the starting position.
Multi-Directional Lunges
Multi-directional lunges are performed using the same mechanics as when performing a forward lunge. However, the athlete can step in multiple directions, including directly to the side to perform a lateral lunge, or with a diagonal movement pattern, therefore introducing a multi movement plane training demand.
Pistol Squat
A pistol squat is a technically demanding unilateral exercise that underpins optimal unilateral performance, and should therefore be a foundational exercise within an athletes overall movement development. The pistol squat is performed by lowering into a deep squat position with one legged raised out in front, keeping the torso braced, whilst allowing the torso to incline forward. Drive back through the planted foot, and return to the start position.