I’m going to share a list of my very favorite single leg exercises that I think are the best. I hope this post inspires you to incorporate more unilateral training into your daily life.
Hi hi! How are you today? I hope you are having a great week so far!
Today, let’s talk about fitness. Single leg exercises are one of my favorite elements to include in a lower body workout. Single exercises are, as you might have guessed, exercises that use only one side of your lower body at a time. No matter what sport you choose or what fitness mode you enjoy, leg strength is important. Strong legs support your daily movements and performance, and focusing on one leg at a time has several benefits. In today’s post, I’m going to share with you a roundup of single leg exercises that will help you reach your legs’ full potential.
(The set was a gift from) Vuori. I love everything about their site, especially their leggings and jogger. )
Why train unilaterally?
It is very easy to use two-way exercises to “rely on” our strongest side. Consider barbell bicep curls and dumbbell curls. With a barbell, you end up lifting weights without any real ability to tell if the weight is evenly split on each side. Muscle imbalances can go unnoticed because your stronger side always exerts more force to complete the rep. Training one side at a time, like dumbbell curls, allows you to focus on building strength on your weaker side. This not only promotes muscle symmetry but may also prevent changes in movement patterns that rely on the stronger side of the body.
Here are some of my favorite single leg exercises to incorporate into your leg day. As always, consult your doctor before making any changes to your fitness. Respect your body and make corrections if necessary.
best single leg exercises
Single Leg Deadlift (aka Single Leg RDL)
Grab a dumbbell or kettlebell and shift your weight to your left leg, lifting your right leg off the floor behind you. Keeping your weight on your front leg, hinge at your hips and lean forward, keeping your back straight until your weight reaches just below your knees (or as much as possible while keeping your back flat). Keep your right leg straight behind you. Exhale as you return to an upright position. Repeat with the other leg. During this leg workout, try to keep your hips parallel to the floor and look straight ahead.
Bulgarian split squat
If you’re new to this, think of it as a more challenging reverse lunge. Stand in front of a bench or sturdy chair and place one foot on it. Stand upright with your hips and shoulders facing forward and your front knee bent. Push through your front legs and exhale as you stand up. Don’t worry too much about keeping your front knee over your ankle. If your ankles are flexible, you can move them slightly forward past your toes. Instead, keep your torso upright and focus on sinking downward rather than forward. Another tip: I like to curl my back toes on the bench so the top of my foot or shoe is facing down. This will emphasize the working leg more.
Single leg hip raise (aka glute bridge)
Start on your back with your legs bent and flat on the floor. Lift one leg off the floor and press your heel toward the ceiling. Squeeze your glutes and lift your hips, pressing your upper back into the floor and keeping your hips parallel to the floor. Sit down facing the floor (don’t touch the floor!) and exhale as you stand up. Continue for all reps, then switch legs.
single leg calf raises
Stand with your feet hip-width apart and tip your toes. Lift one leg and gently wrap it behind the leg that is still on the ground. Lower your heels toward the ground, but don’t let them touch the floor during each rep to maintain tension in your calves. If necessary, hold on to a wall or sturdy surface for balance.
side leg raises
Standing with your feet wider than shoulder-width apart, shift your weight to one foot and lift the opposite leg off the floor. Keeping your toes pointing forward, use your glutes to lift your legs, lower them with control, and exhale as you exhale. If you want an extra challenge, wear ankle weights.
hip extension
Start standing with your hips and shoulders in a straight line. Bend one knee slightly and place the opposite foot on the floor behind you. Using your butt muscles, exhale and lift your back leg off the floor. Use the controls to return to the starting position and repeat.
single leg curl
For this part of your workout routine, use a curl machine at the gym or use a towel at home. Place a towel on the floor (or a paper plate if you’re doing it on a carpet), lie on your back and place one heel on the towel. Lift your hips while bending your knees and pressing your shoulders into the floor. Lift it off the floor and push the towel forward to straighten that leg (the working leg). Exhale as you bend toward your hips. Repeat all reps on one side before switching to the other side.
seated single leg press
Start sitting on a leg press machine set at 1/3 of your normal leg press weight. Place one foot on the plate so that leg is at about a 90-degree angle (a 90-degree angle helps prevent both leg and back injuries). As you exhale, press your legs against the plate and straighten to engage your glutes and hamstrings. Inhale, slowly return to the starting position, and repeat.
Single Leg TRX Pistol Squat or Single Leg Sit Squat
TRX Single Leg Pistol Squat: Stand away from the TRX base and grab the straps with both hands. The straps should be straight, lifting your chest and locking your core. Lift one leg off the floor, bend your leg and raise it as high as possible. Inhale and get into a squat position (the goal is to eventually have your knees in a straight line), then exhale as you rise up. Pay special attention to your standing leg and keep it as stable as possible. Squeezing your glutes really helps. If necessary, start with a reduced range of motion.
For single leg sit squats (if you don’t have a TRX): Stand in front of a chair or bench with the chair or bench about 2 to 3 feet behind you. Make sure your feet are under your shoulders (hip width or slightly wider is better) and your toes are pointed slightly outward. Concentrate on sitting on your back, keeping your chest up and your core engaged. Inhale and touch your lower back to the chair, then exhale as you rise. Do this on one leg and extend the other leg in front of you.
Single leg band press out
Lie on the floor and place the band loops just above your ankles. Raise your feet above your hips (legs bent) so that your heels are pressed against the ceiling. Push out to add tension to the band. Hold here and push one leg outward, inward, outward, inward. Repeat 15 to 20 times, then switch to the other side. This is a great gluten activation exercise. Try to stay within your comfortable range of motion.
This is a simple leg workout video tutorial that I put together that covers some of the main exercises from the list above.
How often do you use unilateral training in your daily life?
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Shit
Gina
