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Single-Leg Workout: Learn The Secret Benefits Of Single-Leg Training

The squat may be the king of leg exercises, but even kings need courts. Learn how and why to incorporate single-leg exercises into your leg workouts!

I love squats. I squat every day, sometimes twice per day. I have celebrated birthdays, holidays, and even my wedding day by doing squat workouts. When I write training programs—whether for the advanced athlete or a beginner—you can bet the program will center on the squat.

This approach isn't without issues. The first is that most people suffer from mobility issues. Their hips are frozen, their glutes and hamstrings are weak and inflexible, and their shoulders are so jacked that many can't even shelf a barbell on their backs. These people shouldn't squat, at least not until they take corrective action. The last thing we want to do is strengthen their dysfunctions.

The Many Benefits of Training One Leg at a Time ///

Fortunately, these individuals can still enjoy the full benefits of squatting by using single-leg movements to mimic that squat in different ways. These single-leg movements have the added benefits of reduced injury rates, reduced spinal compression, reduced knee pain, and improved stability.

Of course, single-leg moves aren't just for the dysfunctional. Single-leg exercises engage smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can't duplicate training two legs at a time. This translates into more balanced growth and development. There is also a strong argument, made by strength coaches like Mike Boyle and others, that single-leg training has more carryover to sports than bilateral training.

Whether you're a powerlifter, Olympic lifter, athlete, or bodybuilder, you can benefit from single-leg work. I train for powerlifting and strongman events. Many of my strongman movements, such as sled work and the farmer's walk, naturally incorporate single-leg training. These are tremendous movements with little to no eccentric component, which means you can recover faster and perform them more frequently.

While my program is still loaded with bilateral movements, my sports-specific training, general physical preparedness (GPP), and recovery work are loaded with unilateral work.

Whether you nix two-legged squatting motions altogether, or just incorporate single-leg training into your existing program, there is a place for getting on one foot.

Single-Leg Exercises ///

I divide single-leg training movements into three categories below, each of which includes some of my favorite examples. Use these as a base to incorporate one-leg exercises into your existing routine, or take my sample workouts for a single-leg spin.

Semi-Stable Single-Leg Movements

These should form the foundation of your unilateral leg workouts. Semi-stable movements, like the split squat, place your "off" foot in contact with a surface to provide some stability. Your non-working leg provides some support, but isn't having any major effect in the primary movement itself.

  • Single-leg glute bridge
  • Rear-foot-elevated split squat (Bulgarian)
  • Lateral squat

Unstable Single-Leg Movements

When we remove the support of the non-operative leg, we lose the stability it provided. This results in a much higher degree of difficulty. Coordination, balance, and stabilization of the femur are radically challenged. This usually also results in a reduction of range of motion—any compensation for incorrect movement may result in failure of the movement. The load may need to be reduced as well.

  • Box step-up
  • Pistol squat
  • Single-leg Romanian deadlift

Sports-Specific Movements/GPP

While most of these types of movements could technically be classified as unstable leg movements, I place them in a separate category due to their specificity and dynamic nature.

  • Single-leg hop
  • Prowler Sprint
  • Sled drag
Single-Leg Workouts ///
Strength/Hypertrophy Combination Workout


Full Single-Leg Program



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About The Author

Matt Biss is a training and nutrition specialist. He has studied exercise science and is a competitive strength athlete.

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Jezza84

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Jezza84

Been thinking about working in single leg through my workouts. I tried doing the pistol squat and realised just how terrible my felxibility and balance in. Thanks for the article

Jan 21, 2013 8:15pm | report
 
Jaii44

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Jaii44

Im an athlete and I have to start doing single leg training once again.

Jan 21, 2013 8:56pm | report
 
ainigma

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ainigma

People with inner ear/balance problems should approach the exercises with caution. E.g. Instead of using a barbells, split squats can be safely practised with dumbbells until comfortable with the moves. Using the smith machine is also a safer option for starters, even though the stabilizer muscles are not used as much (... IMO and my experience while practising some of the exercises with a gym member who has a medical condition).

Jan 22, 2013 7:29am | report
 
TheJoeyS

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TheJoeyS

Coming from someone who has come off serious leg injuries the benefits of single leg training can be amazing.

Jan 22, 2013 9:01am | report
 
mb94

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mb94

i've been doing weighted pistol squats for a while ....benefits are great ! increase in strength , balance e.t.c...

Jan 24, 2013 8:28am | report
 
mb94

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mb94

i've been doing weighted pistol squats for a while ....benefits are great ! increase in strength , balance e.t.c...

Jan 24, 2013 8:28am | report
 
JFort93

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JFort93

Just started doing Pistol Squats about 2 weeks ago to reveal that my left leg was stronger than my right. I was completely unaware of this imbalance and I've been incorporating a lot more single leg movements into my leg training. Great article!

Jan 24, 2013 1:34pm | report
 
DvdOwens

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DvdOwens

I have trouble not hurting my back when I squat. Any suggestions anyone?

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Jan 25, 2013 4:08pm | report
 
fusioncouch

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fusioncouch

I'd say have someone who knows how to properly squat look at your form. Do less weight until you get your form perfect. You may need to strengthen your back by doing hyperextensions/deadlifts

Jan 26, 2013 8:42am | report
ainigma

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ainigma

Correct form and correct breathing are the key. Try dumbbell squats, because the weight/center of gravity is low, and there won't be as much danger of getting your lower back out of balance or 'unhinged'..
@fusioncouch: Treating back pain is the reason I got into lifting weights. Hyperextension and deadlifts are NOT beginner exercises for that purpose, in my experience. Actually, someone with back issues has to train up to execute the exercises safely. Starting by building a stronger core..yeah, abs exercises...is more helpful. Pick exercises that also give your back a good stretch, and include them in your warmup routine before you even touch the weights...

Jan 28, 2013 8:30am | report
zenguyva

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zenguyva

I like the bench split squat.. I usually do it in a cage and use a dumb bell or weighted backpack .. I'll try the barbell version and see what I think.

Jan 30, 2013 9:51am | report
 
Bjverlinden

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Bjverlinden

I hurt my back deadlifting about a month ago and I cant do squats without my back hurting. I did single leg squats and I must say, I have never been so sore the next day. These kill!

Jul 25, 2013 9:37am | report
 
antony

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antony

Guys what can i do for my legs its completely gone... met with an accident and got my tibia and fibula fractured what exercise an i do for now... it became too lean...

Sep 12, 2013 10:42pm | report
 
Showing 1 - 13 of 13 Comments

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