If you’ve been making less than stellar increases with your heavy weights lately, consider revamping your power training to include unilateral movements. “Unilateral training for your lower body is an excellent way to break through plateaus,” according to Tom Seabourne, PhD, author of The Pocket Idiot’s Guide to Great Buns and Thighs (Alpha, 2006). He recommends rebuilding your workout program around unilateral movements for 4-6 weeks to focus on strengthening your lower body one leg at a time.
“Performing one-legged squats or deadlifts will help you target your weak spots so you’ll be stronger when you return to standard moves,” explains Seabourne. Begin with very light weight and concentrate on correct form, he advises. “You’ll be amazed at how weak you feel on one leg.”
Seabourne offers the following tips for performing one-legged squats:
- Use light dumbbells when you begin. “You can also stand near a wall or hold onto the post of a squat rack to help stabilize yourself if you can’t maintain your balance,” he instructs.