The 7 Best Single-Leg Exercises


The quickest manner to enhance your lower-body power and stability is by including single-leg workout routines into your routine.

If  you’ve got been solely counting on double-leg workout routines, similar to conventional squats or calf raises, chances are you’ll be favoring your dominant aspect with out realizing it. Incorporating single-leg workout routines will help you determine and handle any muscle imbalances.

“It is regular for one leg to be stronger than the opposite as no one is completely symmetrical,” says Grayson Wickham, DPT, CSCS, bodily therapist and founding father of Motion Vault. “This isn’t an excuse to have a big power distinction in a single leg versus the opposite. It’s best to attempt to have comparatively equal power in each legs and equal joint mobility in each of your hips, knees, and ankles.”

Forward, we dive into the advantages of single-leg workout routines and the perfect strikes so as to add to your exercise routine.

In This Article

The advantages of single-leg workout routines

Single-leg (unilateral) workout routines are these workout routines that require you to face on one leg. Conventional double-leg workout routines ought to have a spot in your train routine, however there are some distinctive advantages of single-leg workout routines.

“Everybody can profit from including single leg workout routines to their exercises,” Dr. Wickham says. “With that mentioned, in the event you discover you are favoring one leg greater than the opposite throughout a double-leg train, similar to squats or deadlifts, you may need to incorporate single-leg workout routines into your exercises.”

Listed here are seven main advantages of single-leg workout routines.

1. They stop muscle imbalances

“When solely performing double-leg workout routines, it is common to create power imbalances in a single leg versus the opposite. Usually your dominant leg will get stronger over time as you are likely to weight shift in direction of that leg through the train,” Dr. Wickham says. “Single-leg workout routines are efficient for enhancing power variations and imbalances in a single leg versus the opposite.”

Performing single-leg workout routines forces your dominant leg to work simply as laborious as your non-dominant leg. You might not even understand how a lot your dominant aspect takes over till you strive these workout routines.

2. They thrust back accidents

Single-leg workout routines stave off accidents by stopping muscle imbalances that may result in overtraining or repetitive accidents on the dominant aspect. Having equal muscle power on either side additionally ensures your physique strikes in a coordinated manner, which may additionally stop accidents.

That is of explicit significance to athletes: A Might 2011 examine in Bodily Remedy in Sport noticed that soccer gamers with a 15 p.c distinction in leg muscle power have been 2.5 instances extra prone to have a leg harm. These findings could be translated to different leg-dominant sports activities, too.

3. They enhance stability

“Single-leg workout routines are nice for enhancing your stability as you can be utilizing one leg for help versus two legs,” says Wickham.

Standing on one leg forces your stabilizing muscle mass, together with your core and glutes, to activate. The extra you’re employed on single-leg workout routines, the stronger these stabilizing muscle mass turn out to be. This helps enhance your stability and stability, which will help stop accidents and falls, in keeping with an April 2022 assessment in Perceptual and Motor Abilities

4. They strengthen your core

Single-leg workout routines strengthen your core higher than double-leg workout routines, in keeping with a small Might 2012 examine within the European Journal of Utilized Physiology.

When standing on one leg, your core muscle mass should work laborious to maintain you steady and safe. Despite the fact that these workout routines principally strengthen your legs, they’re additionally working your abdominals on the identical time.

5. They’re nice for post-injury rehab

Single-leg workout routines are perfect for strengthening and regaining mobility in your leg after an harm. They’re vital to make sure muscle imbalances don’t develop. Additionally they assist stop and reverse muscle atrophy which will have occurred, particularly in case your decrease extremity was immobilized in a solid for a while.

You might be shocked to study that standing on one leg additionally helps to strengthen the other leg, in a phenomenon known as cross-education of the muscle mass. For instance, doing a single-leg calf increase in your proper aspect helps strengthen your left calf. Researchers say it has to do with the neural pathways being related to either side of the physique.

These kind of workout routines additionally assist enhance vary of movement in your leg.

“Single-leg workout routines can be used to enhance joint flexibility and mobility since you’ll l be capable of carry out workout routines by a better vary of movement,” Dr. Wickham says.

6. They assist enhance sports activities efficiency

When you’re in search of a manner to enhance your efficiency with sports activities, you need to give unilateral workout routines a strive. Many sports activities require you to have the ability to shortly shift your weight from one leg to the opposite with pace, stability, and agility. Some sports activities additionally require you to push off or soar on one leg.

Single-leg strengthening helped to enhance the switch of energy from one leg to the opposite, how shortly you possibly can change instructions, and unilateral soar power, in keeping with a September 2022 examine in Biology of Sports activities. These abilities are helpful for all sports activities.

7. They place much less stress in your again

You probably have again ache, single-leg workout routines will help you strengthen your legs with out placing as a lot stress in your again.

Single-leg workout routines will let you successfully strengthen your legs by holding lighter weights than you would wish to with double-leg workout routines, which places much less stress in your backbone, a small August 2018 examine within the Worldwide Journal of Sports activities Bodily Remedy discovered.

“Everybody can profit from including single leg workout routines to their exercises.” —Grayson Wickham, DPT, CSCS

The perfect single-leg workout routines so as to add to your exercises

Strive these seven single-leg workout routines to enhance power, stability, and mobility.

“These workout routines could be carried out with added weight or body weight solely,” Dr. Wickham says. “The important thing with these workout routines when specializing in enhancing stability is to carry out them slowly and thru your full vary of movement.”

You probably have had any latest leg accidents, discuss to your physician earlier than beginning a brand new train routine. Cease you probably have any ache with any train. When you’re not sure of your stability, ensure you have a steady floor shut to carry onto as wanted.

1. Bulgarian cut up squat

This single-leg train strengthens all of it—your glutes, quads, hamstrings, and calves. Your core additionally works laborious to maintain you balanced and steady.

Begin by performing this train with out weight till you nail the shape, after which add weight, step by step rising the load as you get stronger. Heavy single-leg Bulgarian cut up squats are my favourite single-leg train for power,” Dr. Wickham says.

Physical therapist demonstrating Bulgarian split squat
Photograph: Kim Grundy

  1. Stand just a few ft in entrance of a bench, field or chair, going through away from it.
  2. Attain your proper foot again and place the highest of your proper foot flat on the floor. You might must hop your left foot ahead so you are able to do a correct lunge.
  3. Lean your torso ahead barely and bend your entrance knee to sink your hips towards the ground as little as you possibly can comfortably go.
  4. Your front-leg shin must be vertical or near it, whereas your again knee ought to level down towards the ground. If both leg is misplaced, transfer your entrance foot ahead or backward till you’ve discovered the perfect positioning.
  5. Push by the center of your entrance foot to return to standing.
  6. Repeat for 3 units of 12 to fifteen reps on every leg. Full all reps on one leg earlier than switching to the opposite.

2. Single-leg Romanian deadlift

The one-leg Romanian deadlift targets your hamstring muscle mass, but additionally works your glutes, quads, calves, core, and again. This transfer can also be a wonderful manner to enhance your stability and stability. You can begin with out weight till you get the shape down.

Physical therapist demonstrating single-leg Romanian deadlift
Photograph: Kim Grundy

  1. Stand shoulder-width aside. You might maintain a dumbbell in every hand for added weight. In any other case, place each arms in your hips.
  2. Shift your weight to your proper leg.
  3. Have interaction your core and hinge your hips ahead, extending your left leg behind you. Press your proper foot into the bottom whereas doing so, and hold your proper leg barely bent.
  4. Your again must be straight and you need to be in a straight line out of your head to your left foot. Maintain your head wanting ahead.
  5. Slowly return to the beginning place.
  6. Repeat for two to three units of 10 to 12 reps. Full all reps on one leg earlier than switching to the opposite.

3. Hip airplane

That is one in every of Dr. Wickham’s favourite strikes to work on each hip and glute power and stability. As a result of there’s additionally a rotational part to it, it additionally improves hip mobility.

Physical therapist demonstrating hip airplane
Photograph: Kim Grundy

  1. Begin by standing along with your ft shoulder-width aside.
  2. Shift your weight to your proper leg and hinge ahead at your waist along with your arms straight out to the aspect.
  3. Maintain your proper leg barely bent—don’t lock it out. Your left leg will likely be straight behind you.
  4. Proceed hinging till your physique is in a straight line. Your shoulders and hips must be pointed on the ground.
  5. Maintain for five seconds.
  6. Subsequent, rotate your shoulders and trunk as one unit in towards your standing leg.
  7. Maintain for just a few seconds after which return your torso so it is again going through down towards the ground.
  8. Rotate your torso within the different path, holding just a few seconds earlier than returning to the beginning place with shoulders going through the ground.
  9. You may put your left leg all the way down to relaxation between units, or you possibly can proceed rotating to every aspect.
  10. Attempt to rotate 3 to five instances on all sides earlier than standing up.
  11. Repeat for 1 to three units.

4. Single-leg glute bridge

You are in all probability aware of the glute bridge train. The one-leg model actually works your leg muscle mass, particularly the gluteus maximus muscle (the most important butt muscle). It additionally strengthens your hamstrings, quads, and calves. As well as, your core muscle mass will likely be working laborious to maintain you steady all through the movement.

The one-leg glute bridge is demonstrated under utilizing a resistance band, however you are able to do it with out the band and add it in when you’re prepared for extra resistance.

Physical therapist demonstrating single-leg glute bridge
Photograph: Kim Grundy

  1. Lie in your again along with your knees bent and your ft flat on the ground, hip-width aside. Place your arms by your sides, palms on the ground.
  2. If utilizing a resistance band, place it proper above your knees.
  3. Carry your proper foot off the bottom and straighten it. Don’t increase it increased than your left knee.
  4. Urgent by your left heel, squeeze your core and glutes to raise your hips up off the bottom.
  5. Maintain for just a few seconds and decrease again down.
  6. Preserving your proper leg within the air, proceed reducing and elevating your hips 12 to fifteen instances.
  7. Repeat with the opposite leg.
  8. Do 2 to three units.

5. Single-leg squat

The one-leg squat is a extra superior transfer and will solely be executed in the event you’ve obtained primary squat type down. It strengthens your glutes, hamstrings, quads, calves, and core muscle mass. You probably have any knee ache when doing this train, you need to follow the usual double-leg squat.

There are additionally a number of variations of this transfer: To make it simpler, use a chair to squat into for extra stability. To make it harder, you are able to do soar squats on one leg.

Physical therapist demonstrating single-leg squat
Photograph: Kim Grundy

  1. Stand in your proper foot.
  2. Maintain your left leg straight out in entrance of you at about knee top.
  3. Push your hips again and and bend your proper leg. Squat so far as you possibly can comfortably go and nonetheless keep management. Your objective must be till your hips are parallel to the bottom.
  4. Return to a standing place.
  5. Repeat 10 to 12 instances.
  6. Repeat on the opposite leg.
  7. Carry out 2 to three units.

6. Single-leg step-up

This single-leg train will work your core, however your glutes, calves, quads, and hamstrings may also really feel the burn. This train strengthens your muscle mass concentrically (to raise you up on the step) and eccentrically (to decrease you down on the step). You may maintain dumbbells in every hand for added weight.

Physical therapist demonstrating single-leg step-up
Photograph: Kim Grundy

  1. Stand in entrance of a stair, step, or field.
  2. Place your left foot up on the step. The step ought to ideally be excessive sufficient in order that your knee is at a 90-degree angle.
  3. Press into the heel of your left foot as you raise your self up till your left leg is straight.
  4. Your proper foot can come up on the step however attempt to hold your weight shifted to your left aspect.
  5. Slowly decrease your self down.
  6. Repeat 10 to fifteen instances.
  7. Repeat on the opposite leg.
  8. Carry out 2 to three units.

7. Single-leg calf increase

For these seeking to construct up  their calf muscle mass, this single-leg model may be very efficient. Along with strengthening, this train will increase the pliability of your calf. Maintain dumbbells for added weight and to construct up muscle mass extra shortly.

Physical therapist demonstrating single-leg calf raise.
Photograph: Kim Grundy

  1. Stand on a stair, step, or field. Maintain onto a wall or different steady floor for help if wanted.
  2. Stand in your proper leg and let your proper heel cling off the step, retaining the entrance half of your foot on the step.
  3. Push by your proper foot as you increase the heel of your proper foot as excessive as it’s going to go.
  4. Pause for a second and decrease your proper heel again down. You’ll really feel a stretch alongside the again of your proper calf.
  5. Repeat 12 to fifteen instances.
  6. Repeat on the opposite leg.
  7. Carry out 2 to three units.