Programming Integration

Starting point selection within each continuum depends on the athlete's ability to maintain ribcage, pelvis, knee, and foot position under load. The article recommends regression when positional integrity breaks down rather than progressing the exercise. The single-leg hinge family is generally supplementary, with goals of motor control, positional awareness, and hip loading quality rather than maximal overload. Single-leg training is organized into lunge or split squat, step-up or single-leg squat, and single-leg hinge archetypes. For asymmetric athletes, the step-up to single-leg squat continuum can function as a corrective progression.