Fromrunningtowalkingto climbing stairs, a whole lot of life happens on one leg.
Also called unilateral exercises, single-leg exercises are movements that are performed with the strength of just one leg.
Single-leg exercises are really functional.
Katie Thompson
Another benefit of single-leg exercises is they can help you identify asymmetries that exist from side to side.
Thats because the stronger side can overcompensate for the weaker side and end up taking on too much stress.
And one way to effectively address imbalances?
Yep, you guessed it: single-leg exercises.
Single-leg exercises really do allow us to even things out, says Fagin.
(More on how exactly they do that in a minute.)
I would err on the side of strength leg work as much as I can, she says.
As with many things in exercise (and life!
), balance is key.
There is a proper progression into single-leg exercises, says Fagin.
Not sure where an exercise falls on the spectrum?
Another option is to seek help from a certified personal trainer or other fitness professional.
As for how much volumesets and repsyou should do?
First, ensure you have the movement down and complete it with good form.
Shoot for three to four sets.
As you increase the weight, your rep range will go down in tandem.
When eight reps feels easy, add more weight and lower the rep count to six.
Most people have one leg that is stronger than the other, and thats totally natural, says Fagin.
The first step to doing so?
From there, focus on form and stay consistent to gradually increase your strength on the weaker side.
Our goal is to narrow the gap of the imbalance as much as possible.
Reverse Lunge
Reverse lungeswork your glutes, hamstrings, quads, calves, and core.
Single-Leg Glute Bridge
This move, as the name suggests, primarily works your butt.
It also fires up yourhamstringsand quads, asSELF previously reported.
Step-Up
This move helps strengthen both the quads and glutes.
Skater Hop
This exercise helps train your stability, says Fagin.
And, like the lateral lunge, it involves movement in the often-overlooked frontal plane.
It works your glutes, quads, hamstrings, and inner thighs.
