Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.
The Landmine Split Squat
This variation allows you to correct asymmetries, train around injuries, and assist in stability. It also enhances optimum levels of joint torque and muscle activation. And of course it's great for the quads, glutes and hamstrings.
- Put the bar in the corner and load it up with some manageable weight to start. (Or use a landmine-style apparatus if you have one.)
- Take a split or lunge stance and grab the bar on the side of the leg that's in back. Keep an upright torso for efficient pulling. If you want a challenge, you can perform this movement with the arm opposite of the back leg.