Single-Leg Strength Is A Must: Here's Why...

By Gavin Buehler

As we approach Spring and the weather begins to shift spurring anticipation of the warmer outdoor activities that many of us enjoy, I would like to discuss the importance of single-leg strength work and why it should take precedence in your fitness program.

Why Is Single-Leg Strength Important?

Almost every activity is dependent on single-leg strength.  While you are using both legs during most activities, your weight distribution throughout the moments of those activities is predominantly on one leg or the other. 

Notice the compressive load on the one leg vs. the other.

Let’s look at tennis or pickle ball for example.  You might stand weighted fairly evenly while waiting for a play to start, but as soon as the ball is in motion, so are you.  Whether that’s a lateral (side) movement, or forward or backward, the moment you are in motion, your weight shifts and one leg will be loading more than the other.  Just about every activity you do for recreation or sport involves movement, which means weight must transfer from one leg to another.  Even the swing in golf requires a weight transfer.  Running, which is amongst the most popular activities, not to mention inherently required in many activities and sports, is the ultimate demonstration of where single-leg strength work can show benefits, since running is a single leg activity.

“But I use two legs to run.”

Yes, but with each step only one foot is ever in contact with the ground at one time while the other is airborne, which means all your bodyweight is being loaded on one leg at a time.  With running in particular, the force of impact amplifies your bodyweight by about 2.5 to 3 times.  That’s a lot of loading for one leg, and that’s just one step.  The average runner might take about 170 steps per minute.  In just a 30-minute run, that’s 5100 times you’ve loaded 3 times your bodyweight on a single leg.  When you look at it like that, it’s easy to see how that kind of loading and repetition could easily lead to injury if the appropriate level of strength and strength endurance isn’t meeting the demands.

Benefits Of Single-Leg Strength Work

Single-leg or semi-single-leg strength work requires more coordination requiring greater recruitment of stabilizer muscles much like that of the activities you would be performing.  So, the functional carry over and improved performance is far greater than just the traditional bilateral (two-legged) exercises like squats or deadlifts.  In fact, single-leg strength work will also improve your squats and deadlifts as having a more even strength balance between sides not only minimizes the risk of injury while performing these lifts but also enables you to drive greater force through the ground since you are more balanced and stable.  Strengthening each leg individually, helps correct imbalances, improve coordination, and enhance power.  These things will reduce inefficiencies as well as injury risk.

Examples of Single-Leg Exercises

Step-Ups or Step Downs – These are great movements to both test your initial strength and stability and then work it.  These can be performed at any level by adjusting the height of the step to what’s appropriate for you.  Even if you can’t manage to step up or down, you can perform an isometric (non-moving contraction) and still reap mega benefits.  In fact, isometrics are my favorite strength protocol for rehabilitating injuries or overcoming specific weaknesses in a movement pattern.  These can be done for any exercise.

Single-Leg or Pistol Squats – You don’t need to be able to do a full pistol squat (full range one-leg squat with your airborne leg stretched in front of you).  You can perform assisted and partial single-leg squats not to mention those isometrics again.

Single-Leg Romanian Deadlifts – This movement targets the posterior chain including hamstrings, glutes and core coordination.  Just like the other exercises, they are scalable to your ability.

Examples of Semi-Single-Leg Exercises

Split Squats – These are semi-single-leg because both legs are supporting you, but you will usually have about two thirds of your weight on your front leg.  Weight is being supported more on one leg than the other, but the other is still working a fair amount so, not quite a full single-leg movement. 

These are another favorite of mine, especially performed as an isometric.  It’s basically an exaggerated stride and there are numerous variations to choose from to keep the stimulus fresh.  For an extensive look on how to perform a split squat and the difference between a split squat and a lunge, you can check out this link here.

Lunges (Forward, Reverse, and Lateral) – These are the more dynamic variation of a split squat.  Once you have the split squat solid, these are an excellent progression that focuses more on power. 

Single-leg strength exercises are a crucial component of any training program. By improving strength, balance, and coordination, these exercises lead to better movement efficiency, reduced injury risk, and enhanced performance. Integrating single-leg training into a well-rounded strength routine will help build resilience and unlock full potential.

I hope that you found this information helpful and as always, this article is for educational purposes only.  Please consult a health professional before attempting new exercises or protocols, as the content of this article may or may not be appropriate for you.