Basement Sessions – 5/8/18 – One Leg Squat Training

As part of my overall training program, I have certain strength “skills” that I aim to train at least once per week. By focusing on these skills and “progressively overloading” the resistance/difficulty, I’m able to realize strength gains. AND, I’m able to do this without lifting weights. These skills are bodyweight skills, and I use the ability to manipulate my body in space to make the movement easier or harder. Bodyweight training is a great way to build functional fitness, and you can do it virtually anywhere without equipment.

Today is one leg squat day!

In the case of the one leg squat, the limiting factor can be flexibility/strength in the supporting ligaments/tendons/muscles. The saying, “you are only as strong as your weakest link,” is most true when you are doing single limb exercises. Leg muscles are strong. Very strong. But, if your training regiment doesn’t train single limb movements and range of motion, you won’t be very functional. A guy or gal could squat 500 lbs at the gym, but if they don’t train single limb mobility, they might get a quarter of the way down in a bodyweight single leg squat before they can’t go any further. It’s not a lack of strength – its a lack of mobility.

If you take the time to train this move properly, you are putting yourself in a great position to never have knee problems. This movement will essentially bulletproof your knee tendons and ligaments (in addition to ensuring good hip flexibility/mobility/strength). This move takes time and patience, but its worth the investment. I’ve spent a lot of time with the movement, and now I’m doing it under a load. But, not matter how much weight I end up holding while doing the move, I’ll always do a work set without weights for at least 12 reps or more after the load phase. I want to maintain my ability to do high reps with this movement. I’ll cover progressions and form in future posts – today is just about the workout.

Here is what today looked like:

5/8/18 – One leg squat training

  • Warmup
    • Dynamic series (25 seconds per move)
      • Twist w/swiss ball
      • Overhead squat w/swiss ball
      • Overhead side bend w/swiss ball
      • Plank -> runners lunge -> knee dip series, both sides, (50 seconds total)
      • Scorpion twists
      • Soldier kicks
      • Side leg raises
      • Lunge “gliders”
      • Shoulder circles (egoscue style) – forward and back, 20 circles each
  • Skill work – one leg squat
    • Close squat – 20 reps (to lock in the movement and range of motion)
      • feet together, hands out front, heels stay on the ground, achilles touches your butt
    • Rest 1 minute
    • Work set 1: One leg squat – right – 60 lb dumbbell – 6 reps
    • Rest 1 minute
    • Work set 1 cont’d: One leg squat – left – 60 lb dumbbell – 5 reps (yeah, my left leg is a touch weaker)
    • Rest 1 minute
    • Work set 2: One leg squat – right – 60 lb dumbbell – 6 reps
    • Rest 1 minute
    • Work set 2 cont’d: One leg squat – left – 60 lb dumbbell – 5 reps
    • Rest 1 minute
    • Work set 3 – One leg squat – right – bodyweight – 12 reps
    • Rest 1 minute
    • Work set 3 cont’d – One leg squat – left – bodyweight – 12 repts
    • Rest 1 minute
  • Metabolic burnout
    • 50 burpees for time – 2 minutes, 32 seconds (30 unbroken)
  • Cooldown
    • Flappy arm swinging
    • Overhead stretch w/breathing
    • Side lunges (flow)
    • Beat your boots

The whole thing clocked in around 20 minutes (I was under a time crunch today). Had to skip hanging and/or handstand training.

Calorie burn clocked in around 134 C.

Heart rate chart is nothing interesting – the usual spike with metabolic work.

basement squat hr chart

Do you have any favorite home workouts that you’ve put together? Do you also train the one leg squat? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share! 


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