Rugby gym exercises
Rugby single-leg exercises
Rugby single-leg exercises build strength one leg at a time, the way players run, step and change direction. They show up left and right differences and load the legs with little spinal load, from the split squat to lateral lunges and the Copenhagen for the groin.
- Exercises
- 6
- Single-sided
- 6 of 6
- Group
- Lower body
All 6 single-leg exercises
- Rear-Foot-Elevated Split SquatBuild heavy single-leg strength with almost no spinal load.
- Split SquatLearn the single-leg pattern and expose side-to-side differences.
- Walking LungeLoad the legs eccentrically while moving, which is closer to how rugby actually loads them.
- Step-UpBuild concentric single-leg drive for the first step off a standing start.
- Lateral LungeLoad the frontal plane: strength moving side to side, not just forwards and back.
- Copenhagen AdductionBuild eccentric adductor strength to protect the groin.