The best single leg exercises are movements that train one leg at a time to build strength, improve balance, and enhance lower-body stability. These exercises challenge your muscles differently than bilateral movements because each leg must support your body independently.
Understanding single leg training is important because it supports daily activities like walking, climbing stairs, preventing falls, improving athletic performance, and correcting left–right muscle imbalances. Most people benefit from adding 2–3 unilateral exercises to their weekly lower-body routine.
Why Single Leg Exercises Matter
Single leg exercises strengthen muscles responsible for hip stability, knee alignment, and ankle control. They train your quads, glutes, hamstrings, and calves—along with stabilizers that don’t work as hard during bilateral exercises.
Research from ACSM and recent sports science studies show that unilateral training may:
- Improve balance and single-leg stance stability
- Build glute and quad strength comparable to bilateral lifts
- Increase agility and change-of-direction performance
- Reveal and correct strength asymmetries
- Support fall prevention in older adults
Because daily life requires single-leg actions (walking, stepping, climbing, running), these exercises help you function better in real-world movement.
How to Warm Up Before Single Leg Training
A simple 3–5 minute warm-up prepares your hips, knees, and ankles for balance-based movements.
Try this routine:
- March in place – 30 seconds
- Leg swings (front/back + side) – 10 each direction
- Hip circles – 10 per side
- Bodyweight squats – 8–10 reps
- Ankle circles – 10 per direction
15 Best Single Leg Balance Exercises (Beginner to Advanced)
These single leg movements help strengthen your quads, glutes, hamstrings, and stabilizers one side at a time.
They also improve balance, alignment, and functional lower-body control for safer, stronger everyday movement.
1. Bulgarian Split Squat (Rear-Foot Elevated Split Squat)
Why it works:
This unilateral squat variation increases demand on the quads and glutes while forcing the front leg to stabilize your hips and knee. Elevating the rear foot increases the range of motion, improving strength, balance, and mobility.
Muscles worked:
Quads, glutes, adductors, hamstrings, core
How to do it:
- Stand about two feet in front of a bench.
- Place the top of your back foot on the bench.
- Lower your hips straight down, keeping your torso upright.
- Stop when your front thigh is parallel to the floor.
- Push through your front heel to stand tall.
Trainer Tip:
If you lose balance, step your front leg slightly wider or hold onto a wall for light support.
2. Step-Ups
Why it works:
This functional movement trains your legs through natural stair-climbing mechanics, strengthening your quads and improving knee stability.
Muscles worked:
Quads, glutes, hamstrings, calves, core
How to do it:
- Step onto a box or bench with one foot.
- Push through your heel to lift your body up.
- Keep your torso tall and avoid leaning forward.
- Lower with control and repeat.
Trainer Tip:
Choose a step height where your knee bends about 90 degrees—any higher increases hip strain.
3. Single Leg Romanian Deadlift (RDL)
Why it works:
Strengthens the posterior chain while challenging proprioception, ankle control, and overall body balance.
Muscles worked:
Hamstrings, glutes, lower back, calves, core
How to do it:
- Stand tall on one leg.
- Hinge forward from the hips while extending your other leg behind you.
- Keep your back flat and hips square.
- Return to standing by driving your hips forward.
Trainer Tip:
Think “reach long with the back leg” to prevent your hips from rotating outward.
4. Reverse Lunge
Why it works:
Stepping backward reduces forward knee pressure and makes this a beginner-friendly lunge option.
Muscles worked:
Quads, glutes, hamstrings, calves, core
How to do it:
- Step one foot back and lower into a lunge.
- Keep your front knee aligned with your toes.
- Push through your front heel to stand up.
Trainer Tip:
If balance is an issue, take a slightly wider stance to stabilize your hips.
5. Forward Lunge
Why it works:
Improves knee alignment, stride control, and lower-body coordination.
Muscles worked:
Quads, glutes, hamstrings, calves, core
How to do it:
- Step forward and bend both knees to 90 degrees.
- Keep your chest lifted.
- Push back to the starting position.
Trainer Tip:
Avoid letting your front knee travel inward—press outward slightly to protect your knee.
6. Lateral Lunge (Side Lunge)
Why it works:
Improves side-to-side strength, hip mobility, and frontal-plane stability—areas many people neglect.
Muscles worked:
Adductors, abductors, quads, glutes, hamstrings
How to do it:
- Step to the side and sit back into your hip.
- Keep the opposite leg straight.
- Push through your working heel to return to center.
Trainer Tip:
Keep your foot planted and toes facing forward to protect your knee joint.
7. Curtsy Lunge
Why it works:
Trains the glute medius and adductors through rotational and diagonal movement, which enhances hip stability.
Muscles worked:
Glutes (especially glute medius), adductors, quads, hamstrings
How to do it:
- Step one leg diagonally behind the other.
- Lower into a controlled lunge.
- Stand back up without twisting your torso.
Trainer Tip:
Take a wider diagonal step to reduce pressure on the hips if you’re tight or new to the movement.
8. Single Leg Glute Bridge
Why it works:
Isolates each glute to address strength imbalances and improve hip extension power.
Muscles worked:
Glutes, hamstrings, lower back, core
How to do it:
- Lie on your back with one knee bent.
- Raise your hips by pressing through your heel.
- Hold briefly at the top.
- Lower with control.
Trainer Tip:
Drive your ribs down to avoid overarching your lower back.
9. Single Leg Hip Thrust
Why it works:
Creates greater glute activation than bridges due to extended hip range, helping build strength and hypertrophy.
Muscles worked:
Glutes (all fibers), hamstrings, core
How to do it:
- Sit with your upper back on a bench.
- Raise one leg off the floor.
- Drive through the planted heel to lift your hips.
- Lower slowly.
Trainer Tip:
Keep your chin tucked to maintain a neutral spine and prevent lower-back strain.
10. Single Leg Box Squat
Why it works:
Improves knee control, glute engagement, and hip stability using a safe depth target.
Muscles worked:
Glutes, quads, hamstrings, core
How to do it:
- Stand on one leg in front of a box or bench.
- Sit back and lightly touch the box.
- Stand up using only the working leg.
Trainer Tip:
Don’t collapse onto the box—control the descent for better strength gains.
11. Single Leg Wall Sit
Why it works:
Develops quad endurance and teaches your leg to stabilize under prolonged load without movement.
Muscles worked:
Quads, glutes, calves, core
How to do it:
- Sit against the wall with knees at 90 degrees.
- Lift one foot slightly off the ground.
- Hold while keeping your hips level.
Trainer Tip:
Keep your lower back pressed into the wall to avoid arching.
12. Skater Squat (Assisted Single Leg Squat)
Why it works:
Builds strength across a deep range of motion while reducing knee strain compared to pistol squats.
Muscles worked:
Quads, glutes, hamstrings, core
How to do it:
- Stand tall and extend one leg behind you.
- Lower until your back knee lightly touches the floor.
- Stand up using mostly the working leg.
Trainer Tip:
Hold onto a support or counterbalance with your arms if balance is difficult.
13. Pistol Squat (Advanced)
Why it works:
Enhances full-leg strength, mobility, balance, and control in one high-skill movement.
Muscles worked:
Quads, glutes, hip flexors, calves, core
How to do it:
- Extend one leg forward.
- Lower into a deep squat on the standing leg.
- Rise back to standing without collapsing.
Trainer Tip:
Use a counterweight (like holding a light dumbbell) to help you balance if learning the movement.
14. Single Leg Calf Raise
Why it works:
Strengthens the calf muscles individually, improving ankle stability and tendon resilience.
Muscles worked:
Gastrocnemius, soleus, Achilles tendon, foot stabilizers
How to do it:
- Stand on one foot.
- Raise your heel as high as possible.
- Lower slowly for full range.
Trainer Tip:
Perform on a step for a deeper stretch and greater muscle activation.
15. Single Leg Balance with Reach
Why it works:
Improves neuromuscular control, ankle stability, and full-body coordination through controlled reaching.
Muscles worked:
Ankle stabilizers, calves, quads, glutes, core
How to do it:
- Stand on one leg.
- Reach forward, sideways, or diagonally with your free arm.
- Return to center without losing balance.
Trainer Tip:
Move slowly—speed hides imbalance, but control builds it.
How Often Should You Do Single Leg Exercises?
Most adults benefit from:
- 2–3 lower-body strength sessions per week
- 2–4 sets per exercise
- 8–12 reps per leg
- 48 hours rest between intense leg sessions
For beginners:
Start with 1–2 unilateral exercises per workout.
For older adults:
Begin with supported variations and progress gradually.
For athletes:
Include 2–4 unilateral movements weekly for performance benefits.
Refer to ACSM and NSCA guidelines for strength and balance training recommendations.
Common Mistakes to Avoid
- Leaning too far forward
- Letting the knee cave inward
- Using momentum instead of control
- Skipping warm-up
- Training only the stronger leg
- Advancing before mastering basic balance
Safety Guidelines
- Use a pain-free range of motion
- Hold onto a wall or chair if needed
- Avoid deep single leg squats if you have knee pain
- Start with easier regressions (split squats → step-ups → RDL variations)
- Consult a qualified professional if you have joint injuries or mobility limitations
FAQ
1. Are single leg exercises better than squats?
Not better—just different. They build balance, stability, and unilateral strength that bilateral squats may not provide.
2. How many single leg exercises should I do per workout?
Most people do best with 1–3 unilateral movements, 2–3 times per week.
3. Are single leg exercises good for beginners?
Yes, if using beginner variations such as step-ups, split squats, or supported single-leg RDLs.
4. Do single leg exercises help with knee pain?
They may support better knee alignment and stability, but always consult a healthcare professional if you have pain.
5. Do single leg exercises improve balance?
Yes. Research shows single-leg stance training may help improve balance and reduce fall risk in adults.
6. Can athletes use single leg training?
Absolutely. Athletes who run, jump, and change direction benefit significantly from unilateral strength work.
7. Should I add weights to these exercises?
You can add weights once bodyweight movement feels stable and controlled.
Conclusion
Single leg exercises are essential for building balanced strength, improving stability, and supporting everyday movement. Whether you want stronger legs, better balance, or enhanced athletic performance, training one leg at a time is one of the most effective ways to improve your lower-body function.
If you’re ready to build stronger, more stable legs, start adding 2–3 of these exercises to your weekly routine.
References
- Appleby BB et al. – Unilateral and Bilateral Lower-Body Resistance Training and Transfer to Sprint and Change of Direction (J Strength Cond Res)
Research on how unilateral vs bilateral leg training transfers to performance and change-of-direction ability.
https://journals.lww.com/nsca-jscr/fulltext/2020/01000/unilateral_and_bilateral_lower_body_resistance.7.aspx - Liao KF et al. – Effects of Unilateral vs Bilateral Resistance Training on Performance
Shows unilateral resistance training can produce large improvements in unilateral jump performance.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9331349/ - Blodgett JM et al. – One-Legged Balance Performance and Fall Risk in Mid and Later Life
Cohort study linking one-leg balance capacity with future fall risk.
https://pubmed.ncbi.nlm.nih.gov/35995713/ - Clemson L et al. – Integration of Balance and Strength Training into Daily Life (LiFE Trial, BMJ)
Lifestyle-based balance and strength program that significantly reduced falls in older adults.
https://www.bmj.com/content/345/bmj.e4547 - Zhou J et al. – Home-Based Strength and Balance Exercise Programs for Fall Prevention in Advanced Age
Evidence that home-based strength and balance training can improve balance and reduce fall risk.
https://www.tandfonline.com/doi/full/10.1080/07853890.2025.2459818