Single leg squat exercises serve as a tremendous asset for soccer players that are returning from an ACL injury. This is because the exercise involves a combination of strength, mobility, and stability of both the hip and knee.
If you're trying to get stronger legs as a soccer player, do it one leg at a time. Chris Phillips, ATC, CSCS, owner of Compete Sports Performance and Rehab in Lake Forest, CA and 90strong writer, utilizes many single leg exercises to challenge his athletes and develop their leg strength.
Performing leg strength and stability exercises are key components to improving performance and limiting injuries on the soccer field. In today's busy youth sports world with club and high school practices and games, private training and let's not forget school, time can become a factor.
One of the best ways to generate single leg strength is to perform the rear foot elevated split squat (RFESS). It's one we use all the time and is championed by many of the most recognized strength coaches in the industry.
The lateral walk is a tried and true method to strengthen your glutes and stabilize your knee. Every soccer athlete should incorporate the lateral walk into their fitness routine or injury prevention routine.
Every time you walk, run, kick, jump, or land, there will be a time where you will be on one leg. Here is an exercise that you can do to strengthen the leg that is on the floor while the other leg is in the air. All you need is a stable surface, a partner, and a band if you want to increase the difficulty of the exercise. This exercise targets the gluteal muscles, which are key for hip and knee stability. The key to this exercise is to keep your pelvis nice and even the whole time.
The lunge to press exercise is an effective exercise to generate single leg strength and upper body strength. This can be considered a progression from the basic lunge exercise. This exercise can be incorporated into your overall training circuit.