Unilateral lower body exercises like the rear-foot elevated split-squat are terrific exercises for athletes to develop single leg strength and stability. I personally believe that the benefits of unilateral lower body are second to none when it comes to injury prevention sports-specific strength. Often though, these exercises are too difficult for beginner athletes and require a strict progression. We must begin with a more stable unloaded position and progress our athletes to a less stable loaded position as they gain strength, stability and proprioception. Before we go any further we must acknowledge that there are 2 types of lower body unilateral exercises: Unilateral supported and unilateral unsupported.