In the previous post , we revealed a few interesting facts about the squat. I would like to build on this movement pattern and point out how we can make it more interesting, we can even say more difficult, but ultimately more functional for our body.

At the beginning, I would like to start with a question that resonates in almost every fitness equipment literally all over the world, and that is: “How strong are you – how many kilos can you push or pull?” A question that relates mainly to exercises such as bench press, deadlifts or squats. Exercises that are performed with both hands or two legs, and here another question arises to think about, and that is – who is actually stronger – the one who performs a squat with an external load of 200 kilograms or the one who can do 10 one-legged squats with his own weight in full range of motion and motor flawlessly? I realize that this is not exactly the best comparison, because one is a demonstration of maximum strength, while the other is a demonstration of muscle strength, endurance and muscle balance. Rather, I would like to point out that there are indeed several definitions of strength, some are more applicable to real life than others.

It is just a matter of pausing a little and thinking about how we can use the strength we develop with a large external load overcome with both hands or both legs and what we can influence with the strength that we develop with exercises of a one-handed or one-legged nature. However, I would like to point out that I am not an opponent of heavy strength training, on the contrary, my training process cannot do without it. But I cannot fail to mention that motor and mechanical deficiencies in overcoming too much resistance lead to an overload of the central nervous system, which does not allow us to overload our muscular system much. And we know that the effect of overloading our muscular system is essential for an increase in strength as well as volume.

Therefore, let’s first move as best as possible, then move in this way as often as possible, and lastly, let’s think about how we can make it all reasonably more difficult.

A reasonable difficulty, especially for the lower limbs, is the use of one-legged exercises.

On the one hand, from the point of view of functionality, as every movement in everyday life does not happen while standing on both feet, but one leg alternates with the other leg. Likewise, strength developed with one leg is considered a kind of key in reducing injuries and has become the basis of all rehabilitation programs. The use of one-legged exercises balances unilateral overloads, puts more strain on the stabilizing muscles of the pelvis and hips.

• “split squat” – squat in the front-back position – the exercise can be performed with the resistance of your own weight or by adding weight to the hands or a large dumbbell on the shoulders in the back or front. The exercise improves the exercise of the front of the thighs (quadriceps) and knee stability, and balances the unilateral overload of the whole body.

• “split squat with the back leg extended” – a load held in the hands in the armpit, the back leg is placed on a bench on the instep. The height of the bench should not be higher than the lower leg of the standing lower limb. The hind leg should be resting on the instep and not resting on the thumb. In this position, there is only one stable point of support and that is the foot in contact with the ground. This ensures that we transfer the weight to the standing lower limb and do not deny and transfer the weight to the hind lower limb. The downward movement is always in full range and we try to get as close to the ground as possible with our knee. The load held in the hands in the armpits is less overload for the lower back area.

• “Split squat with the back leg extended” – a load held on the shoulders. The principles apply as in the previous position. The load on the shoulders puts more axial pressure on the axial-support system, the spine. Controlled compression and subsequent decompression will positively affect the biophysiological component of individual segments of the entire spine.