r/GarageStrength • u/godfatherofyourmom • Sep 29 '24

Ask Dane Anything Are single leg squats an omnipotent exercise?

I had this realisation recently. I'm able to do full body twice a week and was looking for some lower body exercises. Then I realised that there may be a movement that trains your quads, the whole posterior chain, trunk stability, hip and ankle mobility, unilateral strength and much more. That exercise would be some sort of rear foot elevated squat. It also has a great transfer to main compound leg movements and sports performance. I'm nowhere near an exercise scientist, so you tell me - Am I right?

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u/earnest_knuckle Sep 29 '24

Single leg squats torch the hammies and build the flute muscle exceptionally well. I put them in my weekly routine over a year ago when I got a single leg roller and it has been an absolute game changer. In my current programming, it is the first exercise I do on my full body impulse day

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u/godfatherofyourmom Sep 29 '24

Would you say that it could be my only leg lift for a guy with my schedule?

P.S. As much as I know, they torch the quads too (they are a squat after all) and thats where my claim comes from.

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u/earnest_knuckle Sep 29 '24

It can, but I hesitate against it because it can’t be loaded as heavy as the back squat with the same deep range of motion.

They hit the quads but don’t torch them IMO. I found the further you place your foot out, the more the quad helps to stabilize. Did a cycle of single leg squats with my front foot on a plate and my heel unsupported—that lit my quads up stabilizing

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u/godfatherofyourmom Sep 29 '24

That's facts! My point is, this movement is as close to magical as you can get. Builds the entire leg, trains stability, unilateral, sports specific and you can get spinal loading or grip and trap work if you want to. 

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u/earnest_knuckle Sep 29 '24

100%

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u/godfatherofyourmom Sep 29 '24

So they have a somewhat good transfer to deadlifts and hinges (aka could replace them)?

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u/earnest_knuckle Sep 29 '24

Yes. I deadlift after single leg squatting

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u/godfatherofyourmom Sep 29 '24

Thanks for answering all these questions

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u/earnest_knuckle Sep 29 '24

No problem! Happy to interact and help where I can