{"id":50566,"date":"2019-03-21T13:04:24","date_gmt":"2019-03-21T12:04:24","guid":{"rendered":"https:\/\/fitcamp.sk\/one-legged-training-the-essence-of-better-functionality-of-the-lower-limbs\/"},"modified":"2026-05-11T14:31:57","modified_gmt":"2026-05-11T12:31:57","slug":"one-legged-training-the-essence-of-better-functionality-of-the-lower-limbs","status":"publish","type":"post","link":"https:\/\/fitcamp.sk\/en\/one-legged-training-the-essence-of-better-functionality-of-the-lower-limbs\/","title":{"rendered":"One-legged training – the essence of better functionality of the lower limbs"},"content":{"rendered":"\n

In the previous post<\/a> , 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. <\/p>\n\n

At the beginning, I would like to start with a question that resonates in almost every\nfitness equipment literally all over the world, and that is: “How strong are you – how many\nkilos can you push or pull?” A question that relates mainly\nto exercises such as bench press, deadlifts or squats. Exercises that are\nperformed with both hands or two legs, and here another question arises to\nthink about, and that is – who is actually stronger – the one who performs\na squat with an external load of 200 kilograms or the one who can do 10\none-legged squats with his own weight in full range of motion\nand motor flawlessly? I realize that this is not exactly the best\ncomparison, because one is a demonstration of maximum strength, while the other is\na demonstration of muscle strength, endurance and muscle balance. Rather, I would like\nto point out that there are indeed several definitions of strength, some are more\napplicable to real life than others. <\/p>\n\n

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

Therefore, let’s first move as best as possible, then move in this way\nas often as possible, and lastly, let’s think about how we can make it all\nreasonably more difficult. <\/p>\n\n

A reasonable difficulty, especially for the lower limbs, is the use\nof one-legged exercises. <\/p>\n\n

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. <\/p>\n\n