{"id":71416,"date":"2019-11-08T15:34:39","date_gmt":"2019-11-08T15:34:39","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/double-your-leg-strength-one-leg-at-a-time"},"modified":"2022-04-25T20:22:04","modified_gmt":"2022-04-26T01:22:04","slug":"double-your-leg-strength-one-leg-at-a-time","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/double-your-leg-strength-one-leg-at-a-time\/","title":{"rendered":"Double Your Leg Strength One Leg at a Time"},"content":{"rendered":"<div class=\"media_embed\"><div class=\"lyte-wrapper\" title=\"Double Leg Strength One Leg at a Time\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_E2KoBFPnyPg\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FE2KoBFPnyPg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/E2KoBFPnyPg\" \/><meta itemprop=\"duration\" content=\"PT6M8S\" \/><meta itemprop=\"uploadDate\" content=\"2019-11-08T15:33:47Z\" \/><\/div><div id=\"lyte_E2KoBFPnyPg\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FE2KoBFPnyPg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Double Leg Strength One Leg at a Time<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/E2KoBFPnyPg\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FE2KoBFPnyPg%2F0.jpg\" alt=\"Double Leg Strength One Leg at a Time\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"A review of Weighted Box Step Ups, Lunges, Lunges for Runners, Stability Ball Leg Curls, Glute Raises, and an alternative to cleans for explosive power building with the Weighted Wall Sit and Hurdle Jump. Proven methods from Coach Mike Tromello to help built leg strength. Exercises start at 3:27 minute mark in the video. Coach Tromello explains why single leg work is so important for building explosive power. For more from Coach Mike Tromello: https:\/\/breakingmuscle.com\/coaches\/mike-tromello\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<div class=\"media_embed\"><div class=\"lyte-wrapper\" title=\"Double Leg Strength One Leg at a Time\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_E2KoBFPnyPg\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FE2KoBFPnyPg%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/E2KoBFPnyPg\" \/><meta itemprop=\"duration\" content=\"PT6M8S\" \/><meta itemprop=\"uploadDate\" content=\"2019-11-08T15:33:47Z\" \/><\/div><div id=\"lyte_E2KoBFPnyPg\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FE2KoBFPnyPg%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">Double Leg Strength One Leg at a Time<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/E2KoBFPnyPg\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FE2KoBFPnyPg%2F0.jpg\" alt=\"Double Leg Strength One Leg at a Time\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"A review of Weighted Box Step Ups, Lunges, Lunges for Runners, Stability Ball Leg Curls, Glute Raises, and an alternative to cleans for explosive power building with the Weighted Wall Sit and Hurdle Jump. Proven methods from Coach Mike Tromello to help built leg strength. Exercises start at 3:27 minute mark in the video. Coach Tromello explains why single leg work is so important for building explosive power. For more from Coach Mike Tromello: https:\/\/breakingmuscle.com\/coaches\/mike-tromello\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><\/div>\n<p>Developing explosive power for athletes should logically entail pure <a href=\"https:\/\/breakingmuscle.com\/developing-strength-one-leg-at-a-time\/\" data-lasso-id=\"82467\">single-leg exercises<\/a>. Simply put, when you&#8217;re in a sport, any sport, you are usually creating power and taking off from one leg anyhow. In fact, most everything we do is transitioning from a single leg to another. So, if you want to <a href=\"https:\/\/breakingmuscle.com\/best-leg-workouts\/\" data-lasso-id=\"102558\">have great leg strength<\/a>, be able to <a href=\"https:\/\/breakingmuscle.com\/vertical-jump-performance-the-effects-of-strength-power-and-training-surface-stability\/\" data-lasso-id=\"82468\">jump with power<\/a>, create force and momentum in your movement, you can do so much with single-leg exercises.<\/p>\n<h2 id=\"10-explosive-single-leg-exercises\">10 Explosive Single-Leg Exercises<\/h2>\n<p>Here is my top 10 list of single-leg exercises that I have successfully applied to athletes and trainees at all levels. You can see them all from the 3:27 minute mark in the video above, where I explain my approach to doubling leg strength, one leg at a time.<\/p>\n<ol>\n<li><strong>Weighted Box Step-Ups<\/strong>: These are simple enough to do as you can see from the video above. Just remember to watch yourself on the way down and maintain control and good form. You&#8217;re not looking to put extra strain on the lower joints.<\/li>\n<li><strong>Single-Leg Glute Bridge<\/strong>: When you are watching the video on this exercise, pay attention to the toes. They point out. Maintain that tension when you do it and create the clean lines in the bridge.<\/li>\n<li><strong>Elevated Single-Leg Glute Bridge<\/strong>: The key thing here is to keep the toes pointed and make sure you get a high enough raise in your <a href=\"https:\/\/breakingmuscle.com\/4-simple-exercises-to-get-your-glutes-fired-up\/\" data-lasso-id=\"82470\">glutes<\/a>. It&#8217;s going to be challenging and you&#8217;ll definitely feel it in your <a href=\"https:\/\/breakingmuscle.com\/10-articles-to-improve-the-performance-of-your-hamstrings\/\" data-lasso-id=\"82471\">hamstrings<\/a>.<\/li>\n<li><strong><a href=\"https:\/\/breakingmuscle.com\/4-stability-ball-exercises-to-challenge-your-core\/\" data-lasso-id=\"82472\">Stability Ball<\/a> Leg Curl<\/strong>: Getting into position and maintaining position is going to be awkward so, don&#8217;t worry about that. Actually, it&#8217;s not as simple as it looks.<\/li>\n<li><strong>Single-Leg Stability Ball <a href=\"https:\/\/breakingmuscle.com\/study-compares-hamstring-muscle-activation-during-the-deadlift-and-leg-curl\/\" data-lasso-id=\"82473\">Leg Curl<\/a><\/strong>: Switching to one leg only is going to add a multiplier in terms of awkwardness and difficulty in this movement. Again, don&#8217;t worry about that and accept that it requires concentration and focus to maintain form, despite the lack of resistance.<\/li>\n<li><strong>Dumbbell Split Squat<\/strong>:&nbsp;<a href=\"https:\/\/breakingmuscle.com\/4-lessons-crossfitters-can-learn-from-bodybuilders\/\" data-lasso-id=\"82474\">CrossFitters<\/a> will hit that knee to the ground. It is best to have a pad or something soft to cushion that area, for sure. However, you will probably just graze the ground. As long as you have tension and control, you&#8217;re good.<\/li>\n<li><strong>Walking Lunges for Runners<\/strong>: From the video, it may seem like an exaggerated lunge and it is. You&#8217;re trying to show that knee raise. That&#8217;s why we call it a lunge for runners. It gives you good depth and muscle memory in the process, too.<\/li>\n<li><strong><a style=\"outline-width: 0px !important; user-select: auto !important;\" href=\"https:\/\/breakingmuscle.com\/bulgarian-split-squats-the-king-of-single-leg-exercises\/\" data-lasso-id=\"82475\">Bulgarian Split Squats<\/a><\/strong>: We try this exercise with the top of the foot flat on the bench and with the back foot on its toes. Either is fine. On the toes will put some extra emphasis on the quads but it is entirely up to you. Just make sure you set yourself up properly and you have the necessary flexibility to perform this movement accurately.<\/li>\n<li><strong>Single-Leg Romanian Deadlift (<a href=\"https:\/\/breakingmuscle.com\/how-and-why-to-single-leg-romanian-deadlift\/\" data-lasso-id=\"82476\">RDL<\/a>)<\/strong>: Even the best of you is going to be put off-balance doing this exercise. It&#8217;s not about how far up your back leg goes either. Keep your back solid and straight. Your back leg will go up as much as it does. The key is the position of your torso and the balance you maintain.<\/li>\n<li><strong>Weighted <a href=\"https:\/\/breakingmuscle.com\/walls-bands-and-benches-adaptable-workouts-for-chaos-limitation-and-variety\/\" data-lasso-id=\"82477\">Wall Sits<\/a> with Hurdle Jump<\/strong>: I developed this approach to creating explosive leg power because sometimes when you have to jump in and train a group of athletes, you don&#8217;t have time to teach them cleans and Olympic weightlifting movements if you want to create that explosive power in their running and jumping. This exercise combo works, and you can see immediate results without asking the athlete to learn any complicated technical lifting movements.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>Developing explosive power for athletes should logically entail pure single-leg exercises. Simply put, when you&#8217;re in a sport, any sport, you are usually creating power and taking off from one leg anyhow. In fact, most everything we do is transitioning from a single leg to another. So, if you want to have great leg strength, be able to&#8230;<\/p>\n","protected":false},"author":829,"featured_media":71417,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[1336],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Double Your Leg Strength One Leg at a Time - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/double-your-leg-strength-one-leg-at-a-time\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Double Your Leg Strength One Leg at a Time - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Developing explosive power for athletes should logically entail pure single-leg exercises. 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In the summer of 2005, Mike spent six months playing professionally in Europe for the Gefle Red Devils of Sweden. Mike also served as the defensive coordinator for the organization\u2019s prep team, as well as the head strength and conditioning coach. Upon his return home, Mike went back to Occidental College to complete his master\u2019s degree and earn his secondary school teaching credential, which he completed in the spring of 2006. In December of 2006, Mike represented Team USA against Team Canada in a football showdown between the two countries. Between 2005 and 2009, Mike spent five seasons as the strength and conditioning and secondary coach for the Occidental College football team. In September of 2008, Mike took over as the middle school strength and conditioning coach at Harvard-Westlake School. Here, he was put in charge of the school\u2019s developmental strength and conditioning program. For eight years, Mike aided in the school\u2019s creation of a vertically-integrated strength program. Within this program students where taught how to build a technical weightlifting base, starting in the seventh grade, that was developed upon over time. Through technical efficiency learned at a young age, students vertically integrated to the high school program where strength was developed further. This program received much acclaim by major strength and conditioning associations, such as the NSCA. It also led Mike to publish a book on the subject matter: \u201cBuilding the Beast: A comprehensive Guide to Adolescent Strength &amp; Conditioning.\u201d In addition to this work with adolescents, Mike also was the Head Strength &amp; Condition Coach for the Varsity Water Polo and Track Teams. By the completion of his tenure at HW, Mike was a part of 2 National and 3 CIF Championship Teams. Mike was also put into the HW Water polo Hall of Fame. In addition to his work as an elite strength &amp; conditioning coach, Mike is also an accomplished CrossFit and Weightlifting coach. Over the past several years he has coached multiple athletes, all of whom have fared very well, to the national and world levels of Weightlifting: Frank Datello (2018 University National and AO3 Champion), Urbana Sepulveda (2019 Masters National Champ, 2019 Masters Worlds Silver Medalist, 2019 World Open Champ), Margie Rivas (2019 World Open Silver Medalist), Hannah Hall (2020 Youth &amp; University National Champ), Crystal Riggs (2012, 13 &amp; 15 American Open Championships, and 2015 &amp; 16 USA Nationals), Katie Crowe (2012 &amp; 13 American Open Championships), Chrissy Barron (2015 American Open Championships), Nathan Doud (2015 American Open Championships), Deanna Douglas (2015 &amp; 16 University Nationals), Danielle Marino (2015 &amp; 16 University Nationals), and Evan Hardman (2016 University Nationals), Lindsey Valenzuela (2009 American Open Championships) . In CrossFit he has coached multiple Games and Regional athletes, such as Hunter McIntyre (2019 CrossFit Games), Team Torrance Training Lab (2018 CrossFit Games), Tori Dow (2017 &amp; 18 CrossFit Games), Hannah Hall (2018 CrossFit Games), Bill Grundler (2016 CrossFit Games 45-49 Silver Medalist), James Grundler (2015,16,17, &amp; 18 CrossFit Games), Alison Locke (2014 &amp; 16 CrossFit Games), Dan Wells (2015 CrossFit Games), Greg Smiley (2013 CrossFit Games), Chelsey Grigsby (2018 CrossFit Games), Dane McLaughlin (2018 CrossFit Regionals), Nolan Gouveia (2018 CrossFit Regionals), Katie Crowe (2011,12,13,14, &amp; 15 Southern California &amp; California Regionals), Jessica Goeser (2012,13,14,15 &amp; 16 Southern California &amp; California Regionals), Lindsey Deitsch (2014, 15 &amp; 16 Southern California &amp; California Regionals), and Daimino Stewart (2014, 15 &amp; 16 Southern California &amp; California Regionals), to name a few. In addition, he has coached his gym\u2019s team (TEAM PRECISION) to every Regional \/ Sanctional since the inception of the CrossFit Games Open in 2011. -WINNER OF THE 2016 STAR PHYSIQUE AWARD FOR MOST INSPIRING COACH IN HEALTH AND FITNESS -MASTERS DEGREE -CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS) -REGISTERED STRENGTH AND CONDITIONING COACH WITH DISTINCTION(RSCC*D) -USAW NATIONAL COACH -USAW LEVEL 2 COACH -CROSSFIT LEVEL 2 COACH -CIF COACHING CERTIFIED -CALIFORNIA TEACHING CREDENTIAL\",\"sameAs\":[\"PrecisionCrossFit\"],\"url\":\"https:\/\/breakingmuscle.com\/author\/mike-tromello\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Double Your Leg Strength One Leg at a Time - Breaking Muscle","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/breakingmuscle.com\/double-your-leg-strength-one-leg-at-a-time\/","og_locale":"en_US","og_type":"article","og_title":"Double Your Leg Strength One Leg at a Time - Breaking Muscle","og_description":"Developing explosive power for athletes should logically entail pure single-leg exercises. Simply put, when you&#8217;re in a sport, any sport, you are usually creating power and taking off from one leg anyhow. In fact, most everything we do is transitioning from a single leg to another. 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In the summer of 2005, Mike spent six months playing professionally in Europe for the Gefle Red Devils of Sweden. Mike also served as the defensive coordinator for the organization\u2019s prep team, as well as the head strength and conditioning coach. Upon his return home, Mike went back to Occidental College to complete his master\u2019s degree and earn his secondary school teaching credential, which he completed in the spring of 2006. In December of 2006, Mike represented Team USA against Team Canada in a football showdown between the two countries. Between 2005 and 2009, Mike spent five seasons as the strength and conditioning and secondary coach for the Occidental College football team. In September of 2008, Mike took over as the middle school strength and conditioning coach at Harvard-Westlake School. Here, he was put in charge of the school\u2019s developmental strength and conditioning program. For eight years, Mike aided in the school\u2019s creation of a vertically-integrated strength program. Within this program students where taught how to build a technical weightlifting base, starting in the seventh grade, that was developed upon over time. Through technical efficiency learned at a young age, students vertically integrated to the high school program where strength was developed further. This program received much acclaim by major strength and conditioning associations, such as the NSCA. It also led Mike to publish a book on the subject matter: \u201cBuilding the Beast: A comprehensive Guide to Adolescent Strength &amp; Conditioning.\u201d In addition to this work with adolescents, Mike also was the Head Strength &amp; Condition Coach for the Varsity Water Polo and Track Teams. By the completion of his tenure at HW, Mike was a part of 2 National and 3 CIF Championship Teams. Mike was also put into the HW Water polo Hall of Fame. In addition to his work as an elite strength &amp; conditioning coach, Mike is also an accomplished CrossFit and Weightlifting coach. Over the past several years he has coached multiple athletes, all of whom have fared very well, to the national and world levels of Weightlifting: Frank Datello (2018 University National and AO3 Champion), Urbana Sepulveda (2019 Masters National Champ, 2019 Masters Worlds Silver Medalist, 2019 World Open Champ), Margie Rivas (2019 World Open Silver Medalist), Hannah Hall (2020 Youth &amp; University National Champ), Crystal Riggs (2012, 13 &amp; 15 American Open Championships, and 2015 &amp; 16 USA Nationals), Katie Crowe (2012 &amp; 13 American Open Championships), Chrissy Barron (2015 American Open Championships), Nathan Doud (2015 American Open Championships), Deanna Douglas (2015 &amp; 16 University Nationals), Danielle Marino (2015 &amp; 16 University Nationals), and Evan Hardman (2016 University Nationals), Lindsey Valenzuela (2009 American Open Championships) . In CrossFit he has coached multiple Games and Regional athletes, such as Hunter McIntyre (2019 CrossFit Games), Team Torrance Training Lab (2018 CrossFit Games), Tori Dow (2017 &amp; 18 CrossFit Games), Hannah Hall (2018 CrossFit Games), Bill Grundler (2016 CrossFit Games 45-49 Silver Medalist), James Grundler (2015,16,17, &amp; 18 CrossFit Games), Alison Locke (2014 &amp; 16 CrossFit Games), Dan Wells (2015 CrossFit Games), Greg Smiley (2013 CrossFit Games), Chelsey Grigsby (2018 CrossFit Games), Dane McLaughlin (2018 CrossFit Regionals), Nolan Gouveia (2018 CrossFit Regionals), Katie Crowe (2011,12,13,14, &amp; 15 Southern California &amp; California Regionals), Jessica Goeser (2012,13,14,15 &amp; 16 Southern California &amp; California Regionals), Lindsey Deitsch (2014, 15 &amp; 16 Southern California &amp; California Regionals), and Daimino Stewart (2014, 15 &amp; 16 Southern California &amp; California Regionals), to name a few. In addition, he has coached his gym\u2019s team (TEAM PRECISION) to every Regional \/ Sanctional since the inception of the CrossFit Games Open in 2011. -WINNER OF THE 2016 STAR PHYSIQUE AWARD FOR MOST INSPIRING COACH IN HEALTH AND FITNESS -MASTERS DEGREE -CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS) -REGISTERED STRENGTH AND CONDITIONING COACH WITH DISTINCTION(RSCC*D) -USAW NATIONAL COACH -USAW LEVEL 2 COACH -CROSSFIT LEVEL 2 COACH -CIF COACHING CERTIFIED -CALIFORNIA TEACHING CREDENTIAL","sameAs":["PrecisionCrossFit"],"url":"https:\/\/breakingmuscle.com\/author\/mike-tromello\/"}]}},"_links":{"self":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/71416"}],"collection":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/users\/829"}],"replies":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/comments?post=71416"}],"version-history":[{"count":2,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/71416\/revisions"}],"predecessor-version":[{"id":160348,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/71416\/revisions\/160348"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media\/71417"}],"wp:attachment":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media?parent=71416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/categories?post=71416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/tags?post=71416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}