Single-Leg Exercises for Strong Legs

If you’re looking to improve your leg strength, power, and hypertrophy, consider introducing single-leg exercises into your program. Single-leg exercises offer similar benefits to traditional lifts like squatting, yet reduce the risk for injury.

Focusing on one leg at a time can help you recognize imbalances in your strength and stability, and can also translate into stronger bilateral exercises. 

Begin each of the following exercises with bodyweight. Once you feel stable, add weight by holding dumbbells in each hand by your sides. Aim for 3-4 sets of 12-15 reps.

• Bulgarian split squat

  Place one leg on the bench behind you with your shoelaces down. With your standing leg, squat until the knee of your trailing leg almost touches the floor. Push up through your heel to return to the starting position, aiming for 12-15 reps each leg.

• Single leg curtsy lunge

  Take a big step back with your right leg, crossing it behind your left. Lower your hips until your left thigh is almost parallel to the floor. Try to keep your hips and shoulders as square as possible to the wall in front of you. Return to the starting position and continue with the same leg for 12-15 reps before repeating with the other leg.
  

• Single leg hip thrust

  Place your back against a bench while seated on the floor. Bend your left knee at about 90 degrees and keep your left foot flat on the floor. Lift your right leg in the air, bending the knee until both your hip and knee form a 90-degree angle. Contract the glute of the working leg and lift your hips until they’re in line with your torso. Squeeze your glutes at the top of the movement, return to starting position, and repeat. Do this for 3 sets of 12-15 reps on each leg.