Building a stronger lower body requires consistency and variety. While heavy squats, deadlifts, and hip thrusts are staple exercises, it's time to challenge your muscles with something different: single-leg exercises. By focusing on one leg at a time, you'll not only build strength and balance, but you'll also fix muscle imbalances that hold back your gains.
So, let’s dive into some of the best single-leg exercises to add to your leg day routine—and see how they can level up your strength, stability, and coordination.
Why Are Single-Leg Exercises Good?
Single-leg exercises target one leg at a time, forcing each side to work independently. This not only helps with muscle imbalances but also enhances balance, stability, and coordination. Additionally, focusing on one leg boosts your core strength and improves your performance in compound lifts. If you’re serious about making gains and fixing weaknesses, single-leg exercises are a must-have for your training.
Incorporating these exercises into your routine will improve leg strength, balance, and even core stability. Let’s get to the best ones to add to your leg day.
Top 10 Single-Leg Exercises to Add to Your Leg Day
1. Cable Glute Kickbacks
Want a bigger booty? Add cable glute kickbacks to your routine. This exercise isolates your glutes and gives you constant resistance, which is key for growth.
How to do it:
- Attach an ankle strap to your right foot and face the cable machine.
- Keep knees slightly bent, abs engaged, and kick your leg back until your glutes contract. Pause, then slowly return to starting position.
- Switch legs after your reps.
Pro Tip: If the cable machine is too heavy, start with a resistance band.
2. Cable Side Leg Raises
Don’t neglect those side glutes! This exercise targets the gluteus medius and minimus, key muscles for that rounded look.
How to do it:
- Stand next to the cable machine with one ankle strap attached to the far leg.
- Keep one hand on your hips and the other on the machine for balance.
- Raise your leg out to the side, pause, and lower back down. Repeat, then switch sides.
Pro Tip: If the cable feels too heavy, try a resistance band for an easier version.
3. Bench-Supported Single-Leg Deadlift
This variation of the classic deadlift puts more emphasis on your glutes and hamstrings, plus it challenges your core balance.
How to do it:
- Place one leg on a bench behind you and keep the other leg planted in front.
- Hold a dumbbell or kettlebell and hinge at your hips, lowering the weight toward the ground.
- Keep your back flat and your hips squared. Return to standing.
Pro Tip: Struggling with balance? Try staggered stance Romanian deadlifts first to build stability.
4. Bulgarian Split Squats
If you want quads, glutes, and total lower body strength, Bulgarian split squats are a must.
How to do it:
- Place your back foot on a bench and your front foot in a split squat position.
- Lower your hips toward the floor, making sure the rear knee nearly touches the ground. Push through your front heel to return to standing.
Pro Tip: Practice with just body weight to nail your form before adding weight.
5. Pistol Squats
Pistol squats are the ultimate test of leg strength and balance. You’ll work your entire leg and build muscle like never before.
How to do it:
- Stand tall, extend one leg in front of you, and squat down on the other leg while keeping your chest up.
- Use your arms for balance, and squat until your glutes almost touch your heel. Push through your heel to return to standing.
Pro Tip: If this is too difficult, start by lowering yourself onto a bench or chair to practice the movement.
6. Single-Leg Deadlift
Single-leg RDLs are excellent for building strength in your hamstrings, glutes, and lower back while improving flexibility.
How to do it:
- Hold a dumbbell in one hand and lift the opposite leg behind you.
- Hinge at the hips and lower the weight toward the floor, keeping your back straight. Return to standing.
Pro Tip: If you're struggling with balance, try staggered stance RDLs or a bench-supported version first.
7. Single-Leg Glute Bridge
Fire up those glutes with a single-leg glute bridge. This move isolates each side, ensuring both glutes get the same amount of work.
How to do it:
- Lie on the floor with one foot on a box or bench.
- Drive through your heel, lifting your hips while keeping the other leg extended in the air.
- Lower your hips and repeat.
Pro Tip: Start with body weight to perfect your form before adding resistance.
8. Single-Leg Stability Ball Leg Curl
Perfect for building hamstring strength, this exercise also improves core stability.
How to do it:
- Lie on your back with one leg on a stability ball.
- Lift your hips and curl the ball toward your butt, then slowly return to starting position.
Pro Tip: If this is too difficult, try single-leg hamstring curls using a machine for added support.
9. Single-Leg Step-Ups
Step-ups are great for hitting your glutes and quads, and adding a single-leg challenge increases the difficulty.
How to do it:
- Stand in front of a bench or raised platform.
- Step up with your right leg, pushing through the heel and bringing the left leg to the bench.
- Step down and repeat on the opposite leg.
Pro Tip: Start with bodyweight and increase height or add weight as you build strength.
10. Single-Leg Calf Raises
Don’t forget your calves! Single-leg calf raises help isolate the calf muscle for stronger, more defined calves.
How to do it:
- Stand with your toes on a box or bench, letting your heels hang off the edge.
- Lift your right leg off the bench and raise your heel, then lower back down.
Pro Tip: Use a wall for balance if needed and add dumbbells for added resistance.
FAQ
How often should I incorporate single-leg exercises into my routine?
Start by adding one or two single-leg exercises per leg day. As you progress, you can increase the frequency and challenge with added weight.
What if I can’t do pistol squats or single-leg deadlifts?
Don’t worry! Start with easier variations like assisted pistol squats or staggered stance RDLs, and work your way up as your balance and strength improve.
Do I need special equipment for these exercises?
For cable exercises, you’ll need ankle straps. For other exercises, dumbbells, kettlebells, or resistance bands will work just fine!
