There is substantial benefit in incorporating unilateral exercises which focus on increasing the demand on one leg.
Relying solely on symmetrical bilateral leg exercises (such as squats, bridges, dead lifts) may encourage over-reliance on the dominant side which can contribute to imbalances over time.
This blog post contains 12 single leg exercises designed to improve strength, control and stability on each side to help address asymmetries and muscular imbalances in the body.
With the following exercises:
- Perform the exercises slowly.
- Minimize the amount of uncontrolled movements of the leg.
- There should be no pain or discomfort.
- The aim is to encourage symmetry between each side.
1. Single Leg Balance
Instructions:
- Stand next to a wall.
- For balance, hold onto the wall with your hands.
- Stand on one leg.
- If able, take your hands off the wall.
- Maintain your balance.
- Aim to to keep your leg as still as possible.
- Continue for 30 seconds.
- Repeat on the other side.
2. Step up
Instructions:
- Stand in front of a step.
- Place your foot onto the step.
- Shift your body weight onto the foot that is on the step.
- Slowly step up.
- Do not to let your leg to wobble.
- Perform 20 repetitions.
- Repeat on the other side.
- Progression:
- Perform the exercise slower.
- Use a higher step.
- Hold onto an appropriate amount of weight.
3. Step Down
Instructions:
- Stand on top of a step.
- Slowly step down.
- If required, hold onto something for balance.
- Do not to let your leg to wobble.
- Perform 20 repetitions.
- Repeat on the other side.
- Progression:
- Perform the exercise slower.
- Use a higher step.
- Hold onto an appropriate amount of weight.
- Reduce arm support.
4. Single Leg Squat
Instructions:
- Stand next to a wall.
- For balance, hold onto the wall with your hands.
- Stand on one leg.
- Perform a single leg squat.
- Allow your knee to bend as much as possible.
- Minimize any wobbling of the leg.
- Perform 5-10 repetitions.
- Repeat on the other side.
- Progression:
- Go deeper into the squat.
- Hold onto an appropriate amount of weight.
- Reduce support from hands.
5. Heel/Toe Raise
Instructions:
- Stand next to a wall.
- For balance, hold onto the wall with your hands.
- Stand on one leg.
- If able, take your hands off the wall.
- Maintain your balance.
- Perform a heel raise.
- Return to starting position.
- Perform a toe raise.
- Minimize any wobbling of the leg during this exercise.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Hold onto an appropriate amount of weight.
6. Side plank
Instructions:
- Lie on your side with your knees bent.
- Place your forearm onto the floor.
- Push your knee into the ground and lift your pelvis off the floor.
- Aim to feel a muscular contraction on the side of the hip that is closest to the floor.
- Hold for 5 seconds.
- Repeat 10 times.
- Repeat on other side.
- Progression:
- Perform exercise with legs in a straightened position.
7. Single Leg Bridge
Instructions:
- Lie down on your back with your knees bent.
- Hold one knee towards your chest.
- Tilt your pelvis backwards.
- Push your heel into the floor.
- Lift your hips off the floor as high as possible.
- Do not allow your lower back to arch.
- Aim to feel the muscular contraction in the back of the hip.
- Hold for 3-5 seconds.
- Perform 10-20 repetitions.
- Repeat on other side.
- Progression:
- Hold the end range position for a longer duration.
8. hinge (Staggered Stance)
Instructions:
- Stand on one leg.
- Keep your pelvis leveled throughout this exercise.
- Hinge forwards.
- Make sure to keep your foot and knees facing forwards throughout this exercise.
- Perform 10-20 repetitions.
- Repeat on other side.
- Progression:
- Perform the exercise at a slower pace.
9. Bulgarian Split Squat
Instructions:
- Stand in front of a chair.
- Step away from the chair and place one foot on the chair.
- Hold onto something for balance.
- Hinge forwards at the hips so that your torso is leaning forwards.
- Shift your body weight into the front leg.
- Push through your heel of the front leg.
- Lower your body as low as possible.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Hold onto an appropriate amount of weight.
10. Cossack Squat
Instructions:
- Start in a standing position.
- Have your feet wide apart.
- Drop down towards one side.
- Keep your foot pointing upwards.
- Return to starting point.
- Perform 10 repetitions.
- Repeat on the other side.
- Progression:
- Hold onto an appropriate amount if weight.
11. Hip Air Plane
Instructions:
- Stand on the leg on the side you will like to exercise.
- (You can hold onto something for balance)
- Hinge forwards at the hips.
- Push the knee out on the leg that is in contact with the floor.
- Twist your pelvis and torso away from the stance leg.
- Aim to feel a contraction in the back of the hip of the stance leg.
- Hold for 2-5 seconds.
- Perform 10-20 repetitions.
- Repeat on the other side.
- Progression:
- Perform the exercise at a slower pace.
12. Copenhagen Exercise
(You will need a chair for this exercise.)
Instructions:
- Lie down on your side.
- The upper leg will be targeted.
- Support your upper body by placing your forearm (of the lower side) on the floor.
- Place the inner region of the knee (of the upper leg) on the chair.
- Keep this leg in a bent position.
- Push the inside of your the knee into the chair.
- Lift your hips off the floor.
- Aim to feel a muscular contraction in the inner thigh region of the upper leg.
- Hold for 5-10 seconds.
- Perform 5-10 repetitions.
- Repeat on the other side.
- Progression:
- Perform exercise with a straightened leg on the chair.
- Hold the position for a longer duration.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.
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