Wellness Routines
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Compared in the reviewR1 · 2 full-text papers, 5 abstract-only

At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.

Round-2 tier-3 flag: thin - under 4 full-text papers.

Requirements it fills
  • single-leg / lunge
    Strength · 2 papers put it here
How it is performed

  • Unilateral exercise performed with a barbell on a series of wooden boxes. The subject must fully extend the leg on the box without assistance from the other leg. The exercise is concentric-dominant with a controlled eccentric descent. The box height is determined by achieving a 90º knee angle at foot contact.

    B. Appleby, Stuart J. Cormack, R. Newton (2019) · Journal of Strength and Conditioning Research · 10.1519/JSC.0000000000003035
    Unilateral and Bilateral Lower-Body Resistance Training Does not Transfer Equally to Sprint and Change of Direction Performance.
Dose

Measured in sets × reps — 2 of 2 library steps using ex.strength.step-up are prescribed in this unit.

Dose and time, as the papers state it

No row states a dose or a time for this option.

Equipment

dumbbell · beginner — from the exercise catalogue, which is where equipment is authored.

Level and prerequisites

No row states a level or a prerequisite for this option.

Progression and regression

No row states how to make this option harder or easier.

Who should not do this

The papers behind this option report nothing on contraindications, which is not the same as saying there are none.

Setting, as the studies used it

No row describes the setting.

What the papers compared it with
  • Deadlift — a paper measured this option against it
    “Multi-joint lower-body exercises (Romanian deadlift” · R. Juřík, P. Šťastný, D. Kolinger et al. (2025) · 10.1186/s13102-025-01161-y
  • Romanian deadlift — a paper measured this option against it
    “Multi-joint lower-body exercises (Romanian deadlift” · R. Juřík, P. Šťastný, D. Kolinger et al. (2025) · 10.1186/s13102-025-01161-y
  • Front squat — a paper measured this option against it
    “dumbbell front squat” · R. Juřík, P. Šťastný, D. Kolinger et al. (2025) · 10.1186/s13102-025-01161-y
  • Leg press — a paper measured this option against it
    “leg press) were compared against single-joint upper-body exercises” · R. Juřík, P. Šťastný, D. Kolinger et al. (2025) · 10.1186/s13102-025-01161-y

A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.

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