Sled work is actually a great form of single-leg or unilateral training. I know what you're thinking: sled pushing isn't a lunge, split-squat, pistol squat, 1-leg RDL, or step-up – so it can't be a single-leg exercise, can it?
Well, watch someone push a sled and – as is the case with sprinting – there are always points in time where only one leg is in contact with the ground.
So you could make the argument that sled pushing is the most basic, stupid-proof single-leg exercise out there, yet it's still quite effective.
- It teaches hip separation (one hip extends while the other flexes).
- It allows you to load someone without making them sore, as there's no eccentric stress.
- It's so basic that anybody can do it – no matter how uncoordinated they are.
- It can be used for everything from metabolic conditioning, to speed training, to strength work.
- You can push it (high or low setting), drag it backwards, or do side sled drags.
- You can do farmer's walks and pull it with a harness behind you. The options are near limitless – but regardless of what you do, you'll still be in single-leg stance. It's a beautiful thing.