Soccer players hit their quads pretty hard during the run of play with all of the stop and go's and change of directions. Especially midfielders. Going into the weight room and doing squats and lunges where the knee goes through a lot of flexion and extension is not always necessary, let alone helpful.
The single leg deadlift and single leg RDL are great ways soccer players can really load the posterior chain (glutes, hamstrings), while saving the lower back. I explain in the video how training one leg at a time spares the lower back versus training on two legs. Aside from using lighter weights since you're training one leg at a time versus two. Hint- if the innominates *(the two sides of the pelvis) are locked in place and unable to move freely, the spine will take on more responsibility in a movement.
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