FREE Single-Leg Training Video

Yes, this is an “old” post (but still, incredibly valuable). And while I’m sure some of the exact details of my argument have changed, the big picture philosophy has not.

Yes, I’m putting it up again because I know people have not seen it. In fact, I actually posted this all in the way back in October of 2010, after we had held our second big seminar.

And yes, if you enjoy this, you will LOVE the 2015 Physical Preparation Summit. It won’t just be me rambling – instead, you’ll be getting information from eight world-class presenters.

And the early-bird discount is up this Saturday at midnight, so if you’re thinking about coming, get your ticket TODAY!

Now with that being said, let’s talk about single-leg training….

I feel single-leg training is important.ย  Is it the be-all, end-all of training? No.

Have I removed big lifts like squat and deadlifts from my programming? Absolutely not.

But single-leg exercises do play a valuable role in the training process.

If you want to learn more about when to utilize both single- AND double-leg lifts in your programming, take an hour out of your week to review the presentation below.

I think you’re going to enjoy it!

All the best

Mike

The Single-Leg Solution Presentation from Mike Robertson on Vimeo.

(Lead photo courtesy of Ed Yourdon)

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97 Comments

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  1. First just a note on why I continue to read your sight

    I have done various exercises with different teachers /coaches weights / martial arts over the years (now 53) and think that most / all do exercises based on whats works for them or what they were taught to teach but none that could programed what worked well for me.

    With the advent of the internet I have been able to work out a program that is working really well but extracting the gems from the garbage is a tedious task. Your articles have seeded many researches because so many including this due to the balance you strive for between extremes (with appropriate pros and cons)

    In regard to hips and pronation some 18 months ago I developed sciatic pain and associated muscle spasms. Before the episode I both strongly pronated and externally rotated when standing. What is interesting is that during the treatment by a physio for a period of 2/3 days my degree of pronation and rotation became totally plastic. Once it settled I no longer pronated (after 50 years). Rotation was markedly different in each leg though I have since pushed them to be symmetrical. So hips also affect pronation!

    Hope this is relevant enough
    Mr Computer Guy

  2. Mike,

    Great points here. I think you said it perfectly…one has to screen 1st ( FMS…SFMA) and address any movement deficits before beginnning any program. I also believe that one must look @ the individuals goals and determine a specfic time frame to reach them while addressing proper body mechanics. I work in an out-patient sports medicine physical therapy clinic and utilize single-leg training on a huge number of patients. You are 100% on target with your comments on weak hips and external rotators. The majority of runners I see for lower extremity pain are as a result of one or the other. Keep up the great work with your website!

  3. I really enjoyed this presentation. It was very informative in unilateral and bilateral pros and cons. I was always a bilateral lifter and now this has convinced me that there is definitely a reason to stay in the middle ground of lateral movements. Thanks for a great presentation.

  4. Great thought out presentation. Well delivered. I especially enjoyed your point about training athlete’s in the “general” sense and leaving the specifics up to their respected coaches. Too many times I have parents come to me and tell me they want their son or daughter to have better technique at their given sport. I tell them I can lay a solid foundation of strength and stability to which their technique can be built on top of.

  5. Mike,

    I learned that what I thought was a not bad split squat can be improved dramatically. I’ve been using single leg lifts with bilateral lifts already, but I need to work more on learning… as always.

    Roland.

  6. Thanks for the great info you present on this site. Love the single leg movements. There is alot of junk out there, but you get it.

  7. Pros: Great presentation in general specifically from different points of
    view/purpose, well-spoken, logically developed and plenty of good examples

    Cons: All production value comments, not form and content.
    Lighting, lots of dark portions and Sound, couldn’t hear the questions at the end.
    Thanks Mike, you help people to see just how important it is to buy your products and get educated.

  8. I’ll admit I’m pretty new to this side of training. I’ve got my own personal history in the gym just lifting heavy, but recently I’ve started expanding my interests into movement quality, more balanced training, rehab/prehab, etc and I’m thinking of becoming a coach. So for me there was a lot of interesting stuff in there, but one of the cool things I learned was from the Jason Pegg example. The idea of using the split-stance training to get hip separation wasn’t even something I’d really thought of, let alone the way the impact it has on reducing lower back stress and improving glute activation has benefits for performance as well as long-term health. Cool stuff.

    Thanks for the vid and all your work on the blog, Mike.

  9. Hey Mike,

    really enjoyed the presentation. Really learned a lot from the videos of their clients how they improved their split squat technique.
    Thoug I read that article where you showed the exact same videos a few weeks/months back, having you talking along really helped. Thanks ๐Ÿ™‚

  10. Great presentation. I think the overall underlying message in this relays towards “the best program for you is the one you aren’t doing”. Balance out your training whether it be by adding bilateral or single leg training.

    I found the progression presented particularly useful as well.

    Btw, I’d like to mention that although I had added single leg work into my training, I saw the greatest improvements in my stability by minimizing my base in the single leg training (e.g. lunges with both feet in line, back knee touching the front heel).

  11. I really appreciated your comments about pelvic tilt. Additionally, your ideas about being balanced in philosophy is nice. I really like the way you present ideas in a continuum, ;). It truly does give a good visual representation of balance within practices.

    Thanks for the level headed, insightful presentation Mike! Always a pleasure to be able to learn from someone such as yourself.

  12. Your page is awesome! I can tell that you really spent some time putting it together. Thank you so much for sharing! I wish more sites were as well thought out as this. Have a great day!

  13. MIke – this video helped me tremendously with learning the pros and cons of Single leg work. This info will assist me in designing programs for various clients and patients. I have a few of your other products and have had my eye on Single Leg Solution. This video shows me exactly why I’ve wanted SLS! Thanks!

  14. Thanks for dropping the info as always your site (and products) have let me lead a much more pain free life. Iรขโ‚ฌโ„ขve been using single leg lifts as my main accessory work with 5/3/1 already.

  15. Great post Mike! Very informative on bilateral vs unilateral training. At the gym where I train I see most if not all the other trainers going to far one way on the continuum. One of our trainers (considered the best in the area) actually goes so far as to only program bilateral leg press for all of those beginning a weight training program for the first time.
    One question I had… At the end you reference using Lunges for overweight clients, just making sure it’s done correct. I have been told that lunges, dl variations, basically any dynamic lift is too stressful on joints for overweight clients. What is your stance on this?

  16. Forgot to add what I learned… i going to add a lot more split stance stuff to open up my flexors from sitting on my butt all day at work.

  17. Thanks, Mike – very informative as always. I’ll have to look into that study where they said bilateral squats more accurately simulate the forces encountered when cutting/turning than single-leg. Looking forward to seeing you present in Vancouver in December!

  18. Thanks heaps for yet another outstanding free resource Mike!

    I’m embarrassed to admit it, but the main point I got was that a step up actually precedes a split squat in the single leg progression series!
    I used to classify them as somewhat different unilateral patterns, which they are, but you’ve made me understand they are actually on the same continuum. It’s now so obvious! Once I had qualified a client to train on one leg through a basic standing hip correction, I’d have put them straight into split squats, rather than view step ups as a smaller progression for hip stability than split squats.
    Basic, but that’s what I took home!

    Thanks again.

  19. Awesome stuff Mike! After training at IFAST and getting to know you and Bill, I have become a fan of the knowledge you guys have.

    Being a powerlifter and never really doing much of the single leg lifts other than weighted walking lunges, I am going to try to incorporate some other single leg movements. Time to switch it up a bit.

  20. Excellent!!!
    This video cleared up questions I had on unilateral training. I will be putting this type of training to use. Figuring out how to work this in will be a challenge but the more info I receive from Coaches like you the more it becomes clear.

    Thanks

  21. Awesome presentation Mike. Realy got me thinking about progresions also when to use bi or uni exercises.

    Keep up great work

    Tomas

  22. Mike,

    Great presentation with a lot of important information. I know you have
    the ability to talk WAY over my head, but you kept the information simple enough to understand and in-depth enough to really make a difference.

    Thanks,
    Cody

  23. It was important for me to hear the reminder that if someone already moves well, there’s no reason why the big bilateral lifts should be dirty words, and we need to bring the pendulum back toward the center. I think this is HUGE and that more people need to be reminded of this. It was also great to hear about dialing in the focus on what our needs in bilateral work may be when considering the absolute speed-absolute strength continuum and not just thinking that single-leg work is the panacea of the training world.

  24. Mike,

    Thanks for stressing the importance of foot, hip and pelvic stability. As a chiropractor, I cannot tell you the number of problems that are solved simply by getting these areas, along with ankle mobility, moving and stabilizing correctly. Awesome job.

  25. I really enjoyed your presentation. It was good to hear another opinion on Mike Boyle’s “stop squatting”!

    Thanks for all the content you publish for free!

  26. Hey Mike,

    That was a great presentation. The point that hit me the most were the influences of single leg performance. I can’t just rely on single leg exercises to help my clients. I need to be giving them stretches/exercise/whatever to help lengthen their hip flexors/strengthen their abs/whatever else they need. This will improve the quality of the single leg exercises and they will see more benefit from them. Thank you for all you do Mike!

    Anthony

  27. One of my youth athletes me last night as we were doing Rear Leg Elevated Single Leg Squats, “Why are we doing squats this way?”

    I looked him in the eye and asked, “Do you hop down the field on both legs, or run down with one leg at a time hitting the ground?”

    He smiled and said, “Oh…that makes sense.”

    Thanks for another set of tools in the toolbox.
    SP

  28. Great presentation Mike, thanks for sharing it.
    There are so little opportunities over here in the UK to attend seminars of this sort I’m always incredibly jealous at the array of options on your side of the pond.
    Funny how gender tends to play a great role in compliance with these type of exercises. Men always want to squat, women always want bilateral work. Your so right in that coaching is the key to having clients keep up their end of the deal.
    Please keep up the great work,

    DF

  29. Thanks for sharing this Mike, great presentation- a great summary of a load of the articles and blog posts you’ve done recently. But particularly well linked to the whole continuum of bilateral – single leg work. As a physio expanding my knowledge of how S+C guys work your “paying it forward” is much appreciated! and I’m spreading the word this side of the pond!

  30. I think this presentation is really good. It has definitely given me some things to think about regarding my hip strength and flexibility and how they contribute to the different exercises I do and the sports I engage in. I would really like to hear more in the future about the progression of single leg lifts that you take your clients through to get from beginning (step ups) to end (pistols).

  31. Loren Chiu’s comment on how we forgot about the forces involved and getting sports specific was very interesting. It works with what you were saying in the beginning of the presentation how the answers are not so black and white so we need to use a combination of both single and bilateral training.

  32. Great presentation! Although, without coaching cues from a trained eye, fixing pelvic tilt is a confusing battle. Anyways, I appreciate you providing any and all information…I’m constantly thirsty for more.

    Thanks!
    Ryan

  33. Mike,
    Great stuff, as always. You had converted me long ago to the importance of single leg training. It has been interesting and informative to see how your views, methodology, and training has evolved over the years. Thank you for all the time and content you put out for FREE.

    Huge Respect,
    Matt

  34. Mike,

    Nice presentation. I definitely agree with you that we too often compartmentalize or want things to fit into certain buckets like “top-down” or “bottom-up” and do so in error. I also appreciate the general to general-specific concepts that ultimately will support specific sporting participation and prowess.

    Regards,
    Carson Boddicker

  35. For someone who sits on his duff all day at the computer, I really need the hip work. I always read about certain exercises here and there over the years like the unilateral training and added them to my workouts. I didn’t abandon the bi-lateral training but did go from one end of the spectrum to the other. The biggest thing I did get out of your video is that both are important and to train both ways depending on my needs. Like you mentioned, the average lay person will hear something that is good but not be able to incorporate it into a sound framework.
    Thanks for giving out great educational material.

    Len

  36. This is great instruction. I admit that I am just starting to read and delve into more understanding of the modality and split squat verses the power of the bilateral squat. For split squat you said Stabilization goes up Prime mover function goes down. What does the athlete need at this time.
    Side note: I love the progression of the before and after training of the split squat. The thought I was nailed with there was she was doing this without any barbell on her back in the before correction.
    Many thanks for posting this video.

  37. One thing I learned – I’m right about personally training barefoot or in minimalist shoes and trying to get my clients to do the same. I get chided for it by others at the facility I belong to. Aside from foot strength, I always believed it improved balance while reducing the chance of injuries (other than dropping a weight on the feet) and allows for more ankle flexibility, thus better movement. I really enjoyed the video.

  38. Very lucid and thorough analysis of the issues involved in single-leg training. As I get older I need this kind of information to avoid compounding the training errors of my youth and the accompanying injuries. There is so much bogus information out there by “celebrity” trainers (the recent Jillian Michaels controversy comes immediately to mind) that it good to know that there are reliable sources, such as yourself and Eric Cressy and Alwyn Cosgrove, one can turn to for thoughtful commentary.

  39. Mike,

    Another brilliant resource, its always great to see presenters put an emphasis on both performance enhancement and injury prevention. The reason that your products and services are always in high demand within the industry is illustrated within this presentation, providing both sides of training philosophy argument. I always value a product or philosophy which is supported by reasearch which you have done here. What I really enjoyed about this presentation is that you are not putting forward a pre-packaged cookie-cutter program but rather, to use the phrase, providing use with more tools for our tool box, allowing for coaches and athletes to individualize a program and training system. Great product Mike keep up the great work.

  40. Great work. My impression is that people often tend to rely too much on either single- or double leg lifts when they would achieve far greater results by combining the two.

  41. Thank you very much for posting this excellent presentation which was very clear and informative. The continuums helped me clarify some of the differences between pure strength and power training versus what’s considered functional training as well as the pros and cons of bilateral versus single leg training and how they relate to one’s needs and goals. I’ve investigated and done different kinds of training from both sides and still do. It’s been quite confusing to sort out the claims of superiority from each side. Your presentation helped me put into perspective the advantages and disadvantages of each and when it’s better to concentrate on one end of the spectrum.
    I’ve paid a lot more attention to maintaining good form on squats, dead lifts and cleans than on lunges and pistols. I assumed my form was good enough because they were just body weight exercises and I haven’t gotten injured doing them. You made me realize I’ll have to check my form on those also.
    Thanks again for making this available.

  42. Great info as usual. I totally agree with proper porgression. I work in a PT clinic and I see all the time Pt taking patient into the gym and starting them off with exercises on a stability ball or a Bosu ball or unstable surfaces without getting proper mechanics or form on just stable ground. It drives me crazy. So glad every time I see other who understand the concept of proper progression.

  43. I really enjoyed the presentation Mike. I think your comments about the baby-boomers are spot on (30 years as a desk potato prior to moving into triathlons have provided me with some challenges to say the least). Your simple example of pressing down hard on the foot inside and then outside to demonstrate the impacts on the kinetic chain was great.

    Dan

  44. interesting… i like the tradeoff between stabilizers and prime movers. i've been doing mostly bilateral work and planning to incorporate single-leg training, so this has been helpful.

  45. Thank you Mike, i liked your idea on getting greater work for most on general prep work, before getting specific to soon.

  46. Not only are your videos and articles useful, i could name them vital…whoever doesn´t start to apply the principles you master can already start to train for the wheelchair and cane olympics…thank you Mike, and let me say that not only i´ve started to apply all of this to my sport training -weekend warrior- seeing incredible results (yesterday in my regular pickup game i felt like kobe) but also you´ve motivated me to go bak to college and get a physical edu degree so i can start teaching your methods in a few years,

    god bless, have a nice day!

  47. Great presentation, good common sense approach to fitness training.
    Both yours and Eric Cressey's newsletters rock, always something good to read.

    Jarred Blount

  48. Mike,

    Great information. I appreciate you presenting both sides of this training issue.

    I have gravitated toward using predominately single leg training movements, while still using a handful of bilateral lifts. Like you, I use progressions and have found that once a client's stability has improved through the progressions, I can load them significantly on a single leg.

    The "con" for single leg training was that you don't utilize the prime movers as much and force production is limited when compared to a bilateral lift. My approach is that the load is relative. I consider that my client is producing more force by performing a RFE split squat at 200 pounds (each leg) than he would by bilateral squatting 300 pounds, with the added benefit of less spinal load.

    What is your opinion on this way of thinking?

    I am traveling up to Boston next week and will be visiting Eric's facility to see him work out his guys. I'm looking forward to seeing all the great content I have read between the 2 of you put into practice.

    Brian Utley

    • Brian –

      While it's true there's less spinal compression, we need to focus on specific client needs – not broad and general assumptions.

      Do you put more potential stress on the knees and hips with single-leg work? I can't say for sure, but I think so and it's definitely something to consider. The back isn't the only area of the body that gets injured, so this argument doesn't always hold water for me. It really depends on what the client needs versus what we ASSUME they need – if they are overweight, or suffer from hip/knee pathologies, single-leg work may not be the first step in their progression.

      As far as the example you provided, I would say that if they can RFESS 200 pounds and they're only back squatting 300 pounds, there's a limitation in their max strength that needs to be addressed. Strength and power, while not currently en vogue, can still lay the groundwork for better athletic performance.

      You're also correct that yes, loading is relative, but at the end of the day, there's always more POTENTIAL for loading on two legs when compared to one. Physics and basic biomechanics dicate this – wider base of support, more stability, etc..

      At the end of the day, I think we're getting too sport-specific in the gym. It may just be my opinion, but I think "single-leg only" training is every bit as short-sighted as double-leg only.

      I'm all for injury prevention, but how far is too far?

      At what point are our athletes so horribly under-developed from a strength/power standpoint compared to their competition that THIS is a key constituent as to why they get injured?

      Just food for thought ๐Ÿ™‚

      MR

  49. Thank you for allowing that presentation to even be viewed, to even be viewed for free is amazing! We are greatful that you are in a position to share your wealth of knowledge in order to make our industry as a whole better. The presentation was presented in a level that athletes and coaches can understand together and you don't hesitate to keep pushing we all begin to use your knowledge to develop our own philosophy towards training. I am new to the site and I am very glad that I have the opportunity now to check you out on daily basis. Keep the info coming!

    Thanks

    JC

  50. Thank you Mike.

    This is an amazing presentation. It’s one of the best explanation that I watched from the very beginning to its end without turning it off.

  51. thank you for posting this seminar, its great to get your perspective on single vs double leg training. I’m really enjoying MIR, its added alot to my training

  52. Dear Mike,

    I literally have bought all of your products, except for the Single Leg Solution. After looking at this video I am considering the purchase. If you don’t mind I would like to ask a few questions.

    1. Does the Single Leg Solution cover foot stability? If not, could you please point me in the right direction to learn about this?

    2. What is the difference between the hip and the pelvis?

    All the best

    Anthony

  53. The take home that I got from this presentation is that there is a ton of information out there and we, as trainers, have to be able to think critically about our clientele and what best suits their needs. Taking the information we gather from experts in our field and being able to use that to add to/improve upon our OWN principles, values, and beliefs when it comes to training.

    Great presentation! Love the blog and the podcast!

  54. Mike,

    What a great contribution! I appreciate you perspective on unilateral vs bilateral leg training. It took me a long time to break out of solely bodybuilding training and incorporate a more functional approach. Challenging for me when trying to design, but oh so necessary. Yet, by watching your presentation, I find that the dots are connecting. You have simplified for me a way to implement the training with some related and thoughtful comments. Thanks so much for sharing and because of that I remain inspired and excited about what I do.

  55. Great talk! I learnt a lot about how the pelvic alignment and the body’s natural tendency to cheat on movements comes into play durig one legged work.

  56. Great job, thanks for bringing me back to the middle of that continuum. Its amazing how even when we preach not to get caught with your “blinders on,” we still fall into that trap. Thanks again for the great info

  57. Good to see a balanced view of the bilateral/unilateral debate; also nice to hear a fitness/strength/rehab professional highlight that a difference of opinion does not (necessarily) mean another professional is wrong (e.g. Michael Boyle). Lats but not least – keep up with the numerous continumns to use in you power points – they ram your points home with a polite “in your face” shove.

  58. Thanks! Great talk. My coach speaks very highly of you/is very influenced by you, so your words travel (across) the ocean(s)!

    All the best,
    Peter (The Netherlands).

  59. You really covered it, Mike. I heard that one remark about overweight clients needing bilateral lifts to recruit max fat burning muscles/hormones, alluding the three-day fat burning reaction. I will definitely be more attuned to profile form for people after seeing your analysis of one-leg squatters. I remember when somebody asked the question, aren’t most sport movements one-leg and one-arm, but now I remember all those situations where I coached players to set and use two legs/arms every chance they get. Football especially, all of those situations where the one-leg guy gets burned by a two-leg jumper; anticipate. I spent time on one-leg lifts and bodyweight with pistols, and noticed improved posture, and you’re saying that posture/alignment is partly form(mental) and partly stabilizers stretched/strengthened, forming base for more loading in bilat lifts. I know building form, stabilizing, and core, protects the back, and now you’re saying foot, ankle, knee, at stake with hip, too, not just the low back in jeopardy(see results of first commenter).

  60. I think the shoe and barefoot thing is like bosu balls–maybe you don’t bring your bosu ball to a powerlifting meet and somebody doesn’t use it every time they train either. I found that I could do one-leg yoga crane like Scott Sonnon, after some work, so I do that some, but not every day. Ice skates and roller-skiing with low-cut shoes will build feet. I can’t walk a slack chain but I walk a one-foot fence next to a parking lot, or walk the curb. Walk 6″ curb, 4″ lumber, 2″ lumber(fence-like), pipe, rope, chain. Some of the balance things cause injuries, too. Mike covered that by saying more stability requirement, less strength, implying too much stability factor leads into irrelevence of not high risk. Dan John thinks jumping with stools is not worth the injury rate, so do it as a challenge once and to test progress.

  61. Mike you got me thinking in terms of biomechanics. Amateur athletes like me don’t ever think in terms of functional movements and stability. The one thing I picked up from this presentation is how to correlate my activity with the type of dynamic stretches and workout I should be doing; its helps me be more specific. Thank you for sharing.

  62. Just watched your single leg solution presentation Mike, loved it I will watch it again is there were very useful tips there and clarified/reinforced some of my own beliefs (e.g. Assessment technique and working with clients as individuals).
    Just one minor critism (I noted that someone else has raised it in a reply) at the end I could not hear the questions being asked (although I could work out one or two through your answers) so maybe the questions showing up on the blog would have helped. Other than that fantastic.
    David (England)

    • David – Thanks for the kind words, as well as the criticism. I’ll do my best to capture those questions in the future!

      Best
      MR

  63. I was impressed that you mentioned the fat guy. Personal trainers tend to be very fit genetic gainers. They need to recognise that not everyone has it as easy. Every PT I have had has given me exercises that were contraindicated to my various imperfections.

  64. Mike,
    I have really liked your information and products for a number of years. I decided to jump on this even though it has been active for a long time to tell you that I have had the Single Leg Solution since it came out. It has really helped me a lot. Twice it was post surgical rehab from self inflicted wounds but it has also helped form the basis of a philosophy of single leg work to overcome imbalances in multiple populations. I still believe in good old squats, front or back as indicated, after I or someone else has progressed to a level when they can handle it but the single leg work will always be a part of the programing.
    Now on to the Mentoring!
    Thanks,
    John

  65. Hi Mike
    Am I understanding you right in that you are suggesting unilateral exercises are a stepping stone to bilateral exercises and therefore bilateral exercises are still king. I have been incorporating single leg exercises into more of our programs. However our single leg progressions are incorporated with bilateral exercises and are offered as alternatives rather than exercises progressing to be competent in bilateral exercises?
    Your thoughts would be appreciated.
    Regards
    Jeff

  66. Mike,

    I just wanted to thank you for posting such an informative video. I’ve done both double leg only and single leg only at various times in my recreational athletic career. Your video really brings things into perspective. I found the Chu study especially interesting and have yet to hear anyone else mention it.

    From a business perspective I just wanted to share that because of this video my interest in your work and website has increased. I’d say it was a smart move to release this and let people see how good you are at breaking down the problems in training clients.

    Thanks again and keep up the good work!

    Alex Paynter

  67. Enjoyed your talk. I learned about the reasons and sequences for single leg progressions. Thanks for making this information available.

  68. Great example getting everyone to stand and force pronation and then supination. I am a PE teacher at the Royal Military College of Canada and I think this will be a great learning tool for the students to add in so they can feel the difference and perhaps drive the importance and understanding of hip placement for them….and too perhaps drop your name and website……education is knowledge. Thanks for sharing:-)

    Cheers,

    Kara

  69. Thank you so much for sharing. I have been trying to help my sons improve their performance and decrease they chance of injury.

    The importance of the hips and especially the feet were important take away’s for me.

    Thanks again.

    Johnathan

  70. Great presentation Mike. Very interesting the weakness in the left hip abductors coorelating to low back pain. How do you relate that to the PRI thought process whereby people have a tendency for an anterior, extrenally rotated and abducted left hemi pelvis which can lead to low back pain?

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