Tip Supported Strength – Dominate Single-Leg Work Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Supported Strength – Dominate Single-Leg Work Here' s a clever way to go heavier and stay safer during unilateral leg exercises by Brandon Holder February 6, 2020February 9, 2020 Tags Training More Muscle More Strength More Athleticism Pushing the limits of single-leg strength is beneficial for almost any lifter. It's key for athletic development since there's more stress on the adductors and stability through the hips compared to double-leg movements. For those after muscle gains, you can produce far more tension across a muscle while using more weight. After pure strength? Single-leg training will bring up any weak points. Single-leg movements are usually considered accessory lifts. But while they aren't typically performed with maximum weight (due to balance among other factors) performing them with a little support is an easy solution and will allow for much higher loads with less risk. Supported Bulgarian Split Squat To do heavy, supported single-leg training you'll need a few things: A safety-squat bar and a power rack with band pegs. Set the handles up around the height you'll be at during the bottom position of the movement. You could also use a barbell or band tied around the J-hooks of the rack for support if you don't have handle or peg attachments... or just use the other side of the power rack if your rack doesn't allow for multiple pin holes. Barbell Supported Split Squat Make sure that your support is just that – support – and not a crutch. Don't rely too heavily on your upper body pulling yourself up and completely removing any lower-body effort. Just use the bar for enough support to help maintain balance and achieve a successful lift. Band Supported Split Squat Using a resistance band as the support will prevent you from pulling yourself up too much with the upper body. The band won't provide enough support on a heavy lift; it'll begin to stretch down. You can also monitor the amount of support used by watching the resistance band lower. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Cluster Training for New Muscle Growth Using intra-set rest periods to build muscle and strength. Bonus: This training method will keep your form in check. Here's how. Bodybuilding, Powerlifting & Strength, Tips, Training Jason Brown August 3 Training Tip Do This to Make Cardio Fun Scientists figured out a way to make us look forward to high-intensity cardio. No, really. Check it out. Fat Loss Training, Metabolic Conditioning, Metcon, Tips, Training TC Luoma January 6 Training Tip Finish What You Start Sometimes broscience beats studies. Here's why and what you need to do to keep getting better. Tips, Training Paul Carter June 17 Training Tip The Ultimate Trap-Bar Deadlift This lift is really a deadlift-squat hybrid. Here's how to make it an even better muscle and strength builder. Deadlift, Powerlifting & Strength, Tips, Training Tom MacCormick November 17