Single-leg squats are excellent for any outdoor CrossFit athlete looking to getting faster and stronger while staying injury free. For a long time, the two-legged squat has been the talk of strength training in the CrossFit gym. Endurance athletes have been incorporating it into their weight training routine because of its ability to engage virtually every single muscle. The squat also builds power as well as durability right from the legs all the way to the core.
That said, single-leg squats are slowly gaining ground as the go-to workouts for athletes who want to become stronger. Through these squats, you can generate power one leg at a time in the same way you do when cross-country skiing, trail running or climbing. Research has proven that athletes who add single-leg squats to their training regimens gained strength and speed just like those who added barbell back squats. A unique advantage of single-leg squat is that it mimics real movements which means you are training your body directly for sport.
Another advantage of single-leg moves is that they are much safer to perform because they require less mobility and technique. If you are looking at firing up smaller muscles, single-leg squats are the go-to workouts. Normally, injuries stemming from imbalances have their origin in improperly worked out lateral muscles.
Metabolically, this type of workout is intense, which you do in CrossFit exercise. This means insofar as it will take you longer to work both sides of your body, you will get a bigger and better burn.The following are some of the common single-leg squats you can do.
Single-Leg Goblet Squat
This squat works out your stabilizing muscles. For you to lower on one leg, you need some serious control as well as stability. Because of this, you will build excellent lower body strength. The single goblet squat fires up your smaller muscles to balance your body, and this will help you to avoid injury.
This CrossFit exercise trains you to generate power right from your hips while at the same time staying stable, strong, and balanced. When engaging in outdoor sports, it goes beyond the forward and backward movements. At times, you may have to move diagonally to prevent a twist or to reach out and grab a jug. The moment you master the first variation, you can now comfortably scale up with anyone of these progressions.
Plyometric Single-Leg Hip Thrust
This is a good workout to help you build explosiveness. It really doesn’t matter whether you are cruising along the flats or bounding uphill when skiing, athleticism, and power comes from your hips. Therefore, with stronger hips, you become more efficient and stable thus protecting yourself from injuries.
Try these squats one at a time in your WOD and add in your CrossFit exercise and you are bound to experience spectacular improvements.