{"id":292702,"date":"2025-11-15T06:46:15","date_gmt":"2025-11-15T06:46:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/292702\/"},"modified":"2025-11-15T06:46:15","modified_gmt":"2025-11-15T06:46:15","slug":"8-best-single-leg-exercises-to-build-strength-per-a-trainer","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/292702\/","title":{"rendered":"8 Best Single-Leg Exercises To Build Strength, Per A Trainer"},"content":{"rendered":"

When you think of leg day, you might automatically picture yourself profusely sweating as you drop into a squat<\/a>, lower into a deadlift<\/a>, or glide into a hip thrust<\/a>. Just make sure you don\u2019t sleep on another key type of exercise for building all-around leg strength: single-leg exercises.<\/p>\n

These are exercises that\u2014as you may have guessed\u2014work one leg at a time, like lunges<\/a> and single-leg hip thrusts. They\u2019re \u201creally good for building balance and stability, and core work, but also depending on the exercise, they\u2019re good for glute and quad development as well,\u201d says Ari Cobb<\/a>, CPT, a trainer and MMA athlete based in Houston, Texas and a member of the WH Strength in Diversity initiative<\/a>.<\/p>\n

Ready to sweat? Keep reading to find out more benefits of single-leg exercises, as well as the best ones to add to your routine, according to a trainer.<\/p>\n

Benefits Of Single-Leg ExercisesThey may improve your balance. <\/p>\n

Single-leg exercises \u201cchallenge your hips, knees, and ankles, and make the stabilization muscles have to work harder,\u201d says Cobb. They can also challenge your proprioception, which is how aware your body is in space, because you\u2019re on one leg.<\/p>\n

Related StoriesThey might help protect your joints and prevent injuries. <\/p>\n

A 2025 review in Molecular & Cellular Biomechanics<\/a> found that single-leg stability training can help prevent injuries, especially among throwing athletes, because it can improve joint stability, increase muscle strength and coordination, and reduce fall risk. <\/p>\n

They activate your core. <\/p>\n

Balancing on one leg \u201cautomatically forces your core to fire up to keep you steady,\u201d Cobb says. \u201cYour body has to stabilize itself, so it makes the core work more.\u201d<\/p>\n

Keep building leg strength with our exclusive pilates x lift program<\/a><\/p>\n

They can even out muscular imbalances. <\/p>\n

If you feel like your right leg is stronger than your left, single-leg moves can develop your muscles so your weaker leg is \u201cas strong as the other side,\u201d Cobb says. <\/p>\n

They may improve your athletic performance. <\/p>\n

A 2022 review in the Journal of Sports Science and Medicine<\/a> observed the effects of unilateral<\/a> conditioning activity on acute performance enhancement in team sport, track and field, and swimming athletes and people who regularly resistance train<\/a>, all between the ages of 15 to 35. It concluded that unilateral activity like split squats<\/a>, alternate leg bounds, and drop jumps can improve jumping, sprinting, changing of directions, and swimming performance. <\/p>\n

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Another 2021 review in the Biology of Sport<\/a> looked at the effects of unilateral versus bilateral resistance training participants\u2019 strength, jumping, and speed in those aged 16 to 40. It found that both bilateral and unilateral exercises are helpful for increasing unilateral strength, but unilateral resistance training was better for enhancing unilateral jumping.<\/p>\n

8 Best Single-Leg Exercises<\/p>\n

Cobb recommends adding these exercises into your routine two to three times per week.<\/p>\n

1. Bulgarian Split Squat<\/p>\n

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How to:<\/p>\n

Stand in front of a bench or step with your back facing it, then place the top of your rear foot on the bench.Lower your back knee toward the floor, keeping your front knee tracking over your toes.Push through your heel to return to standing. That\u2019s 1 rep.Repeat on other side.<\/p>\n

Why it rocks: This move works the quad and glutes to \u201cbuild unilateral leg strength and stability while improving hip mobility and balance,\u201d Cobb says.<\/p>\n

2. Single-Leg Romanian Deadlift To Knee Drive<\/p>\n

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How to:<\/p>\n

Stand holding a dumbbell or kettlebell in one hand (same side as your standing leg or opposite side for extra challenge).Hinge at your hips, extending your free leg straight behind you as you lower the weight toward the floor, keeping your back flat and core tight throughout.As you return to standing, drive your lifted knee up toward your chest in one smooth, controlled motion. That\u2019s 1 rep.Repeat on other side.<\/p>\n

Why it rocks: \u201cYou\u2019re strengthening your posterior chain through the hinge, then training balance and explosiveness with the knee drive,\u201d says Cobb. <\/p>\n

3. Step-Up\"Image<\/p>\n

How to:<\/p>\n

Stand in front of a box or bench that\u2019s about knee height.Step one foot up, pressing through your whole foot and quad to come up to standing.Lower back down under control. That\u2019s 1 rep.Repeat on other side.<\/p>\n

Why it rocks: \u201cStep-ups engage the glutes and stabilizing muscles around the hips and knees, improving coordination and helping prevent imbalances between sides,\u201d Cobb says.<\/p>\n

4. Single-Leg Glute Bridge<\/p>\n

\"Image<\/p>\n

How to:<\/p>\n

Lie on your back with knees bent and feet flat.Lift one foot so the leg points straight out and thighs are parallel.Drive through the heel of the grounded foot to lift your hips.Pause at the top, squeezing your glutes.Lower down slowly. That\u2019s 1 rep.Repeat on other side.<\/p>\n

Why it rocks: Single-leg glute bridges target the glutes and hamstrings, but also increase pelvic stability, says Cobb.<\/p>\n

5. Single-Leg Hip Airplane<\/p>\n

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How to:<\/p>\n

Stand tall on one leg with a slight bend in the knee.Hinge forward at the hips until your torso is parallel to the ground and your free leg extends straight behind you (like a single-leg deadlift position).With control, rotate your torso open to the side (so your chest turns outward), keeping your hips level and extended leg straight.Rotate back to center, then slightly inward (chest turns toward your standing leg).Return to standing. That\u2019s 1 rep.Repeat on other side.<\/p>\n

Why it rocks: This one is especially helpful for runners and anyone who wants to better their athletic coordination. It targets hip stability, balance, and control in the glutes, deep hip rotators, and core, Cobb says.<\/p>\n

6. Single-Leg Wall Sit<\/p>\n

\"Image<\/p>\n

How to:<\/p>\n

Stand with your back against a wall and slide down until your knees are at a 90-degree angle.Lift one foot off the floor, keeping your core tight and hips level.Hold this position, pressing your lower back into the wall and breathing steadily.Hold for 20 to 40 seconds per leg.Repeat on other side.<\/p>\n

Why it rocks: \u201cThis isometric move helps build endurance in your quads, glutes, and calves while teaching your body to stabilize under tension,\u201d Cobb says.<\/p>\n

7. Single-Leg Box Squat<\/p>\n

\"Image<\/p>\n

How to:<\/p>\n

Stand in front of a bench or box (about knee height), one foot slightly lifted off the ground.Lower yourself slowly by bending the standing knee, keeping your chest upright and core tight.Tap the box lightly with your glutes (don\u2019t collapse onto it), then press through your heel to return to standing. That\u2019s 1 rep.Repeat on other side.<\/p>\n

Why it rocks: This move will help increase strength, balance, and control through your full range of motion, Cobb says.<\/p>\n

8. Lateral (Side) Lunge\"Image<\/p>\n

How to:<\/p>\n

Stand tall with feet together and core engaged, then take a big step to the right, keeping your left leg straight as you bend your right knee and push your hips back.Lower until your right thigh is roughly parallel to the floor, keeping chest lifted.Press through right heel to return to standing. That\u2019s 1 rep.Repeat on other side.<\/p>\n

Why it rocks: \u201cThis move builds strength and mobility in the hips, glutes, and inner thighs while training your legs to move powerfully in a side-to-side plane,\u201d Cobb says.<\/p>\n

\"Headshot<\/p>\n

\u00a0Addison Aloian is the associate health & fitness editor at Women\u2019s Health, where she writes and edits across the health, weight loss, and fitness verticals. She\u2019s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City\u2014she recently completed her first marathon, the 2025 New York City Marathon\u2014and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, she\u2019s made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.\u00a0<\/p>\n