Single-Leg Training: Exercises, Benefits & Plans

Single-leg (unilateral) training builds lower-body strength and stability in a way bilateral lifts alone can’t.

It improves balance, exposes left–right weaknesses, and carries over to real-world movement like walking, running, stairs, and cutting.

It’s also one of the simplest ways to build more symmetrical legs, support knee and hip control, and lower fall risk as you age.

This guide breaks down why single-leg exercises deserve a permanent spot in your program—and gives you a progression ladder and three practical training plans you can start using today.

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What Is Single-Leg (Unilateral) Training?

Single-leg training (also called unilateral lower-body training) means performing exercises primarily on one leg at a time. Examples:

• Single-leg squat or pistol squat
• Bulgarian split squat
• Single-leg Romanian deadlift (RDL)
• Step-ups
• Skater hops or lateral bounds

Even when the “back leg” is helping for balance—like in a split squat—the working leg is taking most of the load.

These movements contrast with bilateral exercises such as back squats, leg presses, or conventional deadlifts, where both legs share the load.

Both have value. But unilateral work fills important gaps that bilateral training can’t fully cover by itself.

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Benefits of Single-Leg Training

1. Better balance and fall prevention

Standing on one leg gives you a much smaller base of support, so your body has to work harder (and make lots of small corrections) to keep you steady over one foot (as discussed in a 2012 single-leg postural control study).

That’s one reason single-leg stance tests show up frequently in clinical balance assessments (according to Physio-Pedia).

Practically, this helps you:

• Improve proprioception (your sense of where your body is in space)
• Strengthen stabilizers around the ankle, knee, hip, and trunk
• Practice recovering from small balance “wobbles” before they become falls

2. Correcting muscle imbalances

Almost everyone has a “strong side.” If you only squat, deadlift, or leg press with both legs at once, the stronger side can quietly pick up more of the load.

Single-leg training removes that hiding place. Each leg has to produce its own force, rep after rep. Over time, that can help:

• Bring up a weaker leg that gives out first on stairs or during runs
• Reduce side-to-side differences in strength that may stress joints
• Improve symmetry in muscle size and control

Leg asymmetry is covered in more detail in our guide on fixing leg muscle imbalances.

3. Improved hip and core stability

When you stand on one leg, your pelvis wants to drop to the unsupported side and your torso wants to tip. Your hip abductors and trunk muscles have to work to keep you level.

There’s a common coaching claim that unilateral training automatically increases activation of the hip stabilizers more than bilateral lifts. The answer depends on the exact exercise, load, and execution.

• A practitioner-focused analysis on SimpliFaster suggests some single-leg variations can increase demand on hip stabilizers such as the gluteus medius (see this practitioner EMG analysis on SimpliFaster).
• But a peer-reviewed comparison of bilateral vs. unilateral barbell squats found no significant differences in gluteus maximus or gluteus medius activation between variations, while the bilateral squat produced higher quadriceps activation (reported in a 2018 barbell squat EMG study).

Takeaway: single-leg work is excellent for training hip and trunk control, but it isn’t a complete replacement for bilateral strength work (or for targeted accessory work).

4. Sports performance: sprinting, jumping, and cutting

Most field and court sports—basketball, soccer, tennis, track—are dominated by unilateral force production. You sprint, plant, cut, and jump off one leg more often than two.

A 2023 meta-analysis of 28 training studies in athletes found that unilateral training had an edge for performance measures that are mostly “one leg at a time” (summarized in a 2023 sports-performance meta-analysis):

• Single-leg jump performance: unilateral training improved unilateral jumping ability more than bilateral training.
• Unilateral maximal force: unilateral training improved maximal force in unilateral tasks more than bilateral training.
• Linear sprint performance: unilateral training improved linear sprint performance more than bilateral training.

Bilateral training still improved bilateral strength and power.

At the same time, big bilateral lifts (squats, deadlifts, leg presses) let you move far more absolute weight than most single-leg variations. That heavy loading is excellent for overall strength, bone loading, and muscle mass—and it underpins how much power you can ultimately produce on one leg.

The practical takeaway for athletes and coaches: keep heavy bilateral work as your base, then layer in single-leg exercises to sharpen sprinting, cutting, jumping, and side-to-side stability.

If you’re building a broader performance plan, check out our guide on compound exercises.

5. Injury rehab and “cross-education”

Single-leg exercises are also a useful rehab tool—even for the injured side that isn’t currently training. This is partly due to a neurological phenomenon called cross-education, where training one limb can help preserve or increase strength in the opposite, untrained limb.

For example, a 2018 study on unilateral strength training reported contralateral strength gains after 6 weeks of training and suggested central nervous system adaptations play a key role (described in a 2018 cross-education study).

In practice, that means if you’re dealing with an injury on one side and your clinician okays it, you can:

• Train the healthy leg with appropriate single-leg exercises
• Preserve more strength and control in the injured leg than you would with total rest
• Potentially make your return-to-training process smoother

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The Single-Leg Progression Ladder

Single-leg training doesn’t have to start with advanced exercises like pistol squats. A smarter (and safer) approach is to climb a progression ladder.

Step 1: Find your baseline

Before you jump in, try these quick screens:

• Single-leg stance: Can you stand on one leg, barefoot, with arms by your sides, for 30 seconds without putting the other foot down or flailing wildly? Try both sides.
• Supported split squat: With hands lightly on a wall or rail, can you do 8–10 slow split squats per leg without knee pain and without the front knee caving inward?

If one side is noticeably weaker or less stable, start every single-leg exercise on that side first, and match the number of reps you hit on the stronger side (rather than always “doing more” with your dominant leg).

Step 2: Follow the progression

Use this table to find your current level and the next logical step.

Stay at each level for at least 3–4 weeks before you try to advance. You can also mix levels—for example, Level 3 strength work on leg day and Level 1–2 balance drills on lighter or recovery days.

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8 Essential Single-Leg Exercises (with Cues and Modifications)

1. Single-Leg Stance (Level 1)

Great for: Balance, ankle stability, beginners, fall prevention.

1. Stand tall near a sturdy surface you can grab if needed.
2. Shift your weight onto one foot and slowly lift the other foot off the floor.
3. Hold for 20–30 seconds, keeping your hips level and eyes straight ahead.
4. Switch sides.

Make it easier: Keep a fingertip on the wall or counter.

Make it harder: Cross your arms, turn your head side to side, or close your eyes.

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2. Split Squat (Level 1–2)

Great for: Building basic single-leg strength with extra support.

1. Stand in a split stance: one foot forward, one foot back, about hip-width apart.
2. Drop your back knee toward the floor, keeping most of your weight on the front leg.
3. Keep your front knee tracking roughly over your middle toes.
4. Push through the front heel to stand back up.

Do 2–3 sets of 8–12 reps per leg.

Make it easier: Hold onto a rail or wall; shorten the range of motion.

Make it harder: Hold dumbbells at your sides or elevate your front foot slightly.

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3. Step-Up (Level 2)

Great for: Functional strength for stairs and hills.

1. Stand facing a sturdy box or step.
2. Place one foot on the step, whole foot planted.
3. Lean slightly forward and drive through the front heel to stand up. Try to minimize pushing off the floor with your back foot; it should be used for balance only.
4. Control the descent as you step back down.

Start with a step height where you can keep your knee comfortable and your pelvis level.

Make it easier: Use a lower step or hold a rail.

Make it harder: Add dumbbells or slow the lowering phase to 3–4 seconds.

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4. Single-Leg Glute Bridge (Level 1–2)

Great for: Glute and hamstring activation without loading the spine.

1. Lie on your back, knees bent, feet flat.
2. Lift one foot off the floor so the knee is over the hip.
3. Press through the heel of the grounded foot to lift your hips until your shoulders, hips, and knee form a straight line.
4. Pause, then lower with control.

Aim for 2–3 sets of 8–12 reps per leg.

Make it easier: Do regular two-leg bridges or keep both heels on the floor but shift more weight to one side.

Make it harder: Elevate your shoulders on a bench or add a miniband around your knees.

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5. Bulgarian Split Squat (Level 3)

Great for: Heavy single-leg strength, quads and glutes.

1. Sit on the edge of a bench.
2. Extend one leg straight out and plant that heel on the floor.
3. Stand up and place your front foot roughly where that heel landed.
4. Turn so your back faces the bench and place the top of your back foot on the bench (back foot is mainly for balance).
5. Fine-tune your stance: when you lower down, your front heel should stay flat and you should be able to control the descent.
6. Drop your back knee toward the floor, keeping your torso slightly forward and your front knee tracking over your midfoot.
7. Push through the front heel to stand.

Start with bodyweight; work up to holding dumbbells.

Coaching cues:

• Think “elevator,” not “escalator”—drop straight down instead of lunging forward.
• Keep your front heel rooted; avoid the front knee collapsing inward.

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6. Single-Leg Romanian Deadlift (RDL) (Level 2–3)

Great for: Hamstrings, glutes, and hip stability.

1. Stand tall, holding a dumbbell or kettlebell in one or both hands.
2. Shift weight onto one leg and unlock that knee slightly.
3. Hinge at the hips, sending your free leg straight back as your torso tips forward.
4. Stop when you feel a strong stretch in the hamstrings but can still keep your back flat.
5. Drive your foot into the ground and squeeze your glutes to return to standing.

Start with 2–3 sets of 6–10 reps per leg.

Make it easier: Keep the back toes on the floor like a “kickstand” rather than fully lifting the leg.

Make it harder: Go slower on the lowering phase, or hold the weight in the opposite hand to your stance leg for extra anti-rotation work.

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7. Lateral Lunge (Level 2–3)

Great for: Groin and hip strength, side-to-side control.

1. Stand tall with feet together.
2. Step wide to the side and sit your hips back over the stepping leg, keeping the other leg straight.
3. Keep your chest up and weight in the heel of the bent leg.
4. Push through that heel to return to standing.

Alternate sides for 2–3 sets of 8–10 reps per side.

Make it easier: Shorten your step and range of motion.

Make it harder: Hold a dumbbell at your chest (goblet style).

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8. Skater Hop (Level 4)

Great for: Lateral power, deceleration, and athleticism.

1. Start standing on one leg, with a soft bend in the knee.
2. Push off sideways to leap, landing gently on the opposite leg.
3. Land quietly on the ball of your foot with your hips pushed back, keeping your knee soft and aligned over the midfoot.
4. Pause for 1–2 seconds to show control, then repeat back the other way.

Perform 2–4 sets of 4–8 hops each direction.

Make it easier: Reduce the distance and focus on smooth, quiet landings.

Make it harder: Increase distance, or add a gentle forward lean to mimic cutting in sport.

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Choose Your Goal: 3 Single-Leg Workout Templates

Below are three sample tracks you can plug into your week. Choose the template that best matches your goal and follow the recommended sets and repetitions.

General guidelines:

• Perform these sessions 1–2 times per week.
• Use an effort of RPE 6–8/10: the last 2–3 reps of a set should feel challenging but still controlled.
• Rest 60–90 seconds between sets for strength-focused work; 30–60 seconds for lighter balance drills.

Track A – Stable & Pain-Free (Rehab and Fall-Prevention Focus)

Best for: Adults returning from injury (with clinician clearance), older adults working on stability, or anyone whose main goal is confident everyday movement.

Day 1

1. Single-leg stance – 3 x 20–30s per leg
2. Split squat – 2–3 x 8–10 per leg
3. Step-up (low box or step) – 2 x 8–10 per leg
4. Single-leg glute bridge – 2–3 x 8–10 per leg

Day 2

1. Single-leg stance – 3 x 20–30s per leg
2. Lateral lunge (short range) – 2–3 x 6–8 per side
3. Single-leg RDL (use the “kickstand” variation if needed) – 2 x 8–10 per leg
4. Single-leg glute bridge – 2 x 8–10 per leg

If fall risk is a concern, BodySpec’s fall-prevention exercise guide offers additional circuits and safety tips.

Track B – Stronger, More Balanced Legs (General Strength & Muscle)

Best for: Recreational lifters who want stronger, more symmetrical legs and healthier knees/hips.

Use one of the modules below 1–2x/week (for example: Module 1 on Monday, Module 2 on Thursday), or rotate them week to week.

Module 1: Strength focus

1. Bulgarian split squat – 3–4 x 6–8 per leg
2. Single-leg RDL – 3 x 6–8 per leg
3. Lateral lunge – 3 x 8–10 per side
4. Optional finisher: Single-leg glute bridge – 2 x 12–15 per leg

Module 2: Volume and control focus

1. Step-up (moderate height) – 3 x 8–10 per leg
2. Split squat – 3 x 8–10 per leg
3. Single-leg stance – 2–3 x 20–30s per leg

For broader lower-body programming ideas, see our leg day workout guide.

Track C – Explosive Athlete (Power & Change-of-Direction)

Best for: Field/court athletes and coaches who want better acceleration, cutting, and single-leg jumping.

Perform these on fresh legs, ideally 2–3 days before or after your heaviest lower-body lifting.

Day 1 – Horizontal & Lateral Power

1. Skater hops – 4 x 4–6 per side (full stop before each hop)
2. Bulgarian split squat – 3 x 5–6 per leg (moderately heavy)
3. Single-leg RDL – 3 x 5–6 per leg
4. Lateral lunge – 3 x 6–8 per side

Day 2 – Vertical & Control

1. Step-up (moderate height, focus on driving up quickly and lowering slowly) – 3 x 6–8 per leg
2. Split squat – 3 x 6–8 per leg (use a slightly shorter range if knees are sensitive)
3. Skater hops – 3 x 3–5 per side (shorter distance, emphasize soft, controlled landings)
4. Single-leg glute bridge – 2–3 x 10–12 per leg

For broader power development and conditioning, pair this track with our plyometric training guide and agility training drills.

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A Simple Framework for Building Your Own Single-Leg Workout

If you want a fast way to customize this guide, use this simple framework:

1. Pick your primary goal: stability/rehab, strength/muscle, or power/performance.
2. Pick your training frequency: 1 day/week (minimum effective dose) or 2 days/week (faster progress).
3. Pick your “main lift” pattern:
   • Squat pattern: split squat → Bulgarian split squat
   • Hinge pattern: kickstand RDL → single-leg RDL

Then build each session like this:

• 1 balance drill (Level 1–2): single-leg stance (20–30s)
• 1 main lift (Level 2–3): split squat/Bulgarian or single-leg RDL (6–10 reps)
• 1 secondary lift (Level 2–3): step-up or lateral lunge (8–12 reps)
• Optional power add-on (Level 4): skater hops (3–6 reps)

This structure keeps your program simple while still covering stability, strength, and athletic carryover.

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How to Plug Single-Leg Work into Your Week

Here are a few simple templates for adding unilateral training without overwhelming your schedule.

If you lift 3 days per week (full-body)

• Day 1: Heavy bilateral lower-body (e.g., squats or deadlifts)
  • Add 1–2 single-leg accessories (e.g., split squats, step-ups)
• Day 2: Upper-body focus
  • Add ~10 minutes of Level 1–2 balance and stability drills
• Day 3: Mixed lower-body
  • Example: Romanian deadlifts + Bulgarian split squats + skater hops

If you lift 4 days per week (upper/lower split)

• Lower A: Bilateral strength emphasis
  • Heavy bilateral lifts + one strength-focused single-leg exercise (e.g., single-leg RDL)
• Lower B: Unilateral emphasis
  • More single-leg work (e.g., Bulgarian split squat, lateral lunge, skater hops) + slightly lighter bilateral work

If your main goal is rehab or fall prevention

• Keep bilateral loading conservative and pain-free
• Use Track A 2x/week, plus low-impact cardio (like walking or cycling)
• Include some basic core work and ankle/hip mobility; our ankle strengthening exercises guide is a good complement

In all cases, start light and build gradually. Jumps and high-step variations should feel crisp and controlled, not grindy.

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When to Be Cautious or Get Help

Single-leg training is powerful, but it’s also more demanding on joints and balance. Ease in and talk with a qualified professional if you:

• Have a history of frequent falls or feel unsafe standing on one leg
• Recently had surgery on your hip, knee, ankle, or foot
• Have sharp, localized pain in a joint during single-leg work
• Notice significant swelling, giving way, or locking sensations

A good physical therapist, athletic trainer, or strength coach can tailor single-leg variations to your current capacity and medical history.

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Tracking Your Progress (and Where DEXA Fits In)

To keep your single-leg training objective, track a few simple metrics over time:

• Balance: Max single-leg stance time per side (eyes open, then closed)
• Strength: Load and reps in key exercises like Bulgarian split squats and single-leg RDLs
• Power: Distance or height in skater hops or single-leg jumps (if appropriate)
• Comfort: Pain ratings (0–10) in any sensitive joints before, during, and after sessions

How DEXA scans track left–right muscle symmetry

A scale can’t tell you whether your right leg is “catching up.” A logbook can’t tell you whether you’re adding muscle evenly.

A BodySpec DEXA scan gives you a precise read on your body composition—fat mass, lean mass, and bone metrics—and it also includes a regional breakdown (arms, legs, trunk) so you can look at leg-by-leg lean mass and see how symmetrical you really are over time, as explained in our overview of DEXA body composition.

That’s especially useful if you’re:

• Rehabbing one side and want objective confirmation the injured leg is rebuilding
• Chasing more symmetrical quads/glutes for performance or aesthetics
• Noticing one side feels less stable, weaker, or “behind” in your lifts

For best results, scan under consistent conditions to track your progress. BodySpec’s strict quality control helps ensure repeatable results, a topic we cover in our guide to DEXA scan accuracy.

If you want to connect the dots between your training and your body data, you can book a scan here: Schedule a BodySpec DEXA scan.

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The Bottom Line

Single-leg training isn’t just for advanced athletes or rehab clinics. When you anchor smart unilateral progressions to hard numbers—strength logs, balance tests, and DEXA regional symmetry data—you turn everyday exercises like split squats and step-ups into precise tools for improving performance, symmetry, and long-term movement confidence.