Some thoughts on single leg training: If you're not training unilaterally (single leg) at least 1x per week... you're missing out. Training one leg at a time exposes the imbalances that two-legged lifts let you hide. Your strong side has been covering for your weak side for years, and you usually don't find out until something hurts or your numbers stall.

Monday: The Cossack Squat E) Strength Balance (10 min): 3 sets

  1. Dumbbell Low Hold Cossack Squat; 6-8 reps/side @21X1 Tempo Rest 60 sec
  2. Barbell Hip Thrust; 10 reps @21X1 Tempo rest 90 sec and back to 1.

Here's how that same piece progresses over time:

Week 1: Dumbbell Low Hold Cossack Squat → Week 3: Goblet Cossack Squat → Week 5: KB Rack Cossack Squat

The reps, tempo and pairing stays the same for this movement. The only thing that changes is where the weight sits. Down low, then at your chest, then racked at your shoulders. The higher it travels, the harder your trunk works to keep you upright, so the movement gets harder, despite not increasing reps. In other words, if you keep the weight the same each week, you still would achieve progressive overload.

That's one of two single leg pieces in a prospective week, here's the another one:

Friday: Pistol Progressions E) Strength Balance (10 min): 3 sets

  1. Assisted Nordic Hamstring Curl or BC Gliding Hamstring Curl; 8-10 reps @30X0 Tempo rest 60 sec
  2. Single Leg Squat to Box; 8-10 reps/side @20X0 Tempo rest 90 sec

And here's how the movement progresses:

Week 1: Single Leg Squat to Box, 8-10 reps → Week 3: Heel Elevated Pistol Negative, 6-8 reps → Week 5: Hand Supported Box Pistol, 5-7 reps

The reps come down as the difficulty goes up. First the box gives you a depth target. Then you lower under control and get help coming back up. Then you stand up yourself, with just a hand for balance.

So How Often Should You Train Single Leg? Ideally, aim for at least two unilateral pieces a week. That's partly because the research on training frequency points the same direction. When total volume is held equal, hitting something twice a week tends to beat once a week, and two exposures give you more chances to practice a pattern that takes real coordination to get right.

But twice a week doesn't mean the same thing every cycle. In some cycles, single leg work is a main lift you can load heavy. Reverse lunges are a good example, where you're chasing weight on the bar. In other cycles, it isn't. Here it sits in a Strength Balance piece with moderate load and controlled tempo, putting the emphasis on control and range rather than load.

Whether you build it yourself in your time or while at the gym, the aim is to get single leg work in twice a week and stay consistent with it. 💪