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Building Blocks: The Single Leg BW Squat

Posted by Nick Folker on Sep 8, 2015 1:59:39 PM

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This week we are introducing our first unilateral exercise progression. A well-rounded program intended to maximize gains will combine both bilateral exercises (split the resistance between two limbs) and unilateral exercises (stressing one limb). The Single-Leg BW Squat progression is a great supplement to your lower-extremity strength exercises like the Back Squat and Front Squat


Exercise Introduction:

Today we are introducing the The Split Squat Hold. The Split Squat Hold is an isometric exercise and is a great introduction for not only this progression, but unilateral movemen as whole.

Exercise 1: Split Squat Hold 




Start in a lunge position, both feet facing forward. Work on maintaining balance as you lower your hips toward the ground. Hold position when your back knee is a couple inches off the ground and your front thigh is parallel to the ground. Aim to keep your front knee over the middle of your front foot. Avoid letting your front knee drift over your toes. Maintain this position and keep balance for the prescribed time. Return slowly to the start position. Switch legs and repeat on the other side.


More Building Blocks:

Check out more from our building Blocks Series.

Download our e-book to receive an in-depth look at our full August Building Blocks!


Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at, Twitter at or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
Be sure to check back tomorrow for more Building Blocks!
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Topics: Performance Trends