Best Single Leg Exercises for Strong, Stable, Muscular Legs

Whether you’re an athlete aiming to increase your vertical jump, an average gym-goer looking to build lean muscle, or someone wanting to improve balance and mobility, incorporating the best single leg exercises into your routine can help you achieve your goals.

Single-leg exercises are crucial for building lower-body strength, improving stability, and enhancing overall athletic performance.

Unlike traditional bilateral movements, these exercises force each leg to work independently, correcting muscle imbalances, strengthening stabilizer muscles, and reducing the risk of injury.

From Bulgarian split squats to pistol squats, these movements challenge your strength, coordination, and flexibility in ways that standard leg exercises cannot.

By engaging the core, activating underutilized muscles, and developing unilateral power, single-leg training enhances both functional movement and sports performance.

This guide breaks down the best single-leg exercises, explaining how to perform them correctly and why they should be a staple in your training program.

Why Are Single-Leg Exercises Important?

Single-leg exercises play a crucial role in improving strength, balance, and overall athletic performance.

Unlike traditional bilateral exercises, which train both legs simultaneously, single-leg movements force the body to stabilize and correct muscular imbalances.

This type of training is essential for injury prevention, as it strengthens smaller stabilizing muscles often overlooked in standard lower-body workouts.

For athletes, single-leg exercises improve functional movement patterns, agility, and power, which directly translate to enhanced sports performance.

For everyday individuals, these exercises promote better balance, coordination, and mobility, making daily activities like walking, climbing stairs, and carrying groceries easier and safer.

Additionally, single-leg training enhances core engagement, as maintaining stability on one leg requires significant core activation.

By incorporating single-leg exercises into a workout routine, individuals can develop stronger, more resilient legs while improving overall movement quality.

Are Single-Leg Exercises Better than Bilateral Exercises?

Whether single-leg exercises are “better” depends on the goal of training. Compared to bilateral exercises, single-leg movements offer unique advantages, but they are not necessarily superior in all aspects.

Single-leg exercises are better for improving balance, correcting muscular imbalances, and strengthening stabilizer muscles. Since each leg works independently, these exercises help identify and fix discrepancies in strength and mobility, which can prevent injuries and enhance performance. Additionally, they place less strain on the lower back, making them a great alternative for those dealing with back pain.

However, bilateral exercises like squats and deadlifts are typically better for building maximum strength and muscle mass because they allow for greater loads. These exercises engage both legs simultaneously, making them more effective for overall lower-body power development.

The best approach is to combine both types of exercises in a training program. Single-leg exercises complement bilateral lifts by addressing weaknesses, improving stability, and enhancing functional movement patterns, leading to well-rounded lower-body strength.

Benefits of Single-Leg Exercises

Incorporating single-leg exercises into a regular fitness routine is a strategic approach to achieving stronger, more stable, and well-defined legs. 

This training method is beneficial for a broad spectrum of individuals, aiding in everyday functional movements as well as enhancing sports performance for those who are more athletically inclined.

Here are a few of the primary benefits of doing single-leg exercises:

Better Balance and Coordination

Training one leg at a time with single-leg exercises significantly enhances balance and coordination. 

This is achieved by engaging the smaller stabilizing muscles, which are crucial for maintaining equilibrium during various movements. 

Improved balance and coordination are beneficial not just in sports, but also in everyday activities, helping to prevent falls and improve overall body control.

Improved Unilateral Strength and Muscle Development

Single-leg exercises effectively build strength and muscle size in each leg independently. 

This approach is vital for addressing any imbalances between the legs, a common issue not only in athletes but also in the general population. 

Stronger, more balanced legs lead to better support and stability in all physical activities, from walking and climbing stairs to more dynamic actions (Bishop et al., 2018).

Reduced Risk of Injury and Muscle Imbalances

By focusing on each leg separately, single-leg training can significantly reduce the risk of injuries related to muscle imbalances. 

Many people tend to favor one leg over the other in daily activities, which can lead to overuse injuries. 

For athletes, many of the most common sports injuries are related to muscle imbalances in the lower body, which can be minimized through single-leg exercises.

Balanced development through single-leg exercises helps in reducing the likelihood of such injuries, promoting overall musculoskeletal health (Hrysomallis, 2011).

Easier Ability to Do Everyday Activities

Single-leg exercises are not only beneficial for athletes but also for anyone looking to improve their functional fitness. 

These exercises enhance the ability to perform everyday tasks with greater ease and efficiency. 

Improved Sport Performance

Single-leg exercises are essential for athletes looking to increase vertical jump, improve agility, and develop explosive power.

These movements improve unilateral strength, balance, and coordination, which are critical for dynamic sports actions like sprinting, cutting, and jumping.

By strengthening stabilizer muscles and correcting imbalances, single-leg training ensures more efficient force production, leading to higher jumps, quicker direction changes, and better overall athletic performance (Read et al., 2016).

Top 10 Single Leg Exercises

Incorporating the best single-leg exercises into your workout routine is key to building strength, stability, and power in each leg independently.

These movements not only improve muscle symmetry and balance but also promote athletic performance, injury prevention, and functional mobility.

Whether you’re an athlete looking to improve agility or someone aiming for better overall leg development, the best single-leg exercises provide a versatile and effective way to strengthen your lower body.

Bulgarian Split Squat

In my opinion, the Bulgarian Split Squat is the best single-leg exercise, and it is one of my favorite exercises of all time.

By incorporating the Bulgarian Split Squat into your routine, you can build stronger, more stable legs while improving functional movement patterns for both everyday activities and sports performance.

How to Do

1. Stand about two feet in front of a sturdy bench or platform.
2. Place one foot behind you on the bench, keeping your front foot firmly planted on the ground.
3. Engage your core, maintain an upright torso, and slowly lower your body by bending the knee of your front leg until your thigh is parallel to the floor.
4. Press through your front heel to return to the starting position.

Muscles Targeted:

The Bulgarian Split Squat primarily targets the quadriceps, hamstrings, and glutes of the front leg while also engaging the core and stabilizer muscles for balance.

Benefits of the Bulgarian Split Squat:

• Enhances knee stability and joint health, reducing the risk of injury.
• Develops unilateral strength, correcting muscle imbalances between legs.
• Improves flexibility and mobility in the hips and ankles.
• Increases lower-body power, making it an excellent exercise for athletes looking to improve sprint speed and increase your vertical jump.
• Great for home workouts, as it requires minimal equipment but delivers maximum results.

Single-Leg Deadlift

Incorporating the single-leg deadlift into your routine is an effective way to improve functional strength and correct muscle imbalances while building strong, stable legs.

How to Do

1. Start by standing on one leg with a slight bend in the knee and your core engaged.
2. Hinge at the hips, lowering your torso forward while extending the opposite leg straight behind you for balance.
3. Keep your back flat and maintain control as you descend until your torso is nearly parallel to the floor.
4. Squeeze your glutes and drive through your standing leg to return to the starting position.
5. Keep your movements slow and controlled to maximize stability and muscle engagement.

Muscles Targeted:

The single-leg deadlift primarily strengthens the posterior chain, focusing on the hamstrings, glutes, and lower back. It also engages the core and stabilizer muscles to maintain balance throughout the movement.

Balance and Coordination Benefits:

• Enhances single-leg stability, reducing the risk of falls and injuries.
• Improves proprioception and body control, which translates to better movement efficiency in sports and daily activities.
• Strengthens core engagement, promoting better posture and spinal alignment.
• Develops hip and ankle stability, which is essential for running, jumping, and overall lower-body athletic performance.

Try adding weight, explosive single-leg deadlift jumps, or doing single-leg deadlifts on an unstable surface, like a BOSU ball, for a better challenge.

Step-Ups

Including step-ups in your workout routine is an effective way to strengthen your legs, improve balance, and enhance lower-body power for both sports performance and daily activities.

How to Do

1. Stand in front of a sturdy bench or step, keeping your feet hip-width apart.
2. Step up with one foot, pressing through the heel to lift your body up.
3. Bring the opposite foot up to meet the first on the platform.
4. Step back down with control, leading with the same foot, then repeat on the other side.
5. Keep your core engaged and avoid pushing off with the trailing leg to maximize the benefits of the movement.

Muscles Targeted

The step-up primarily strengthens the quadriceps, glutes, and calves, while also engaging the core and stabilizer muscles for balance.

Benefits of Step-Ups

• Enhances unilateral leg strength, helping to correct muscle imbalances.
• Improves knee stability and joint health, reducing the risk of injuries.
• Develops explosive power, making it a great exercise to increase your vertical jump and improve sprint speed.
• Strengthens the glutes and hip flexors, which are essential for athletic movements and functional fitness.
• Adaptable for all fitness levels, as step height and resistance can be adjusted to match individual abilities.

Variations

Weighted Step-Ups: Hold dumbbells or wear a weighted vest to increase difficulty.

Lateral Step-Ups: Step onto the platform from the side instead of the front to target the glutes and hip abductors more effectively.

Explosive Step-Ups: Perform step-ups with a hop at the top to build plyometric power.

Single-Leg Glute Bridge

The single-leg glute bridge is an excellent glute bridge variation for developing glute strength, improving hip stability, and enhancing core engagement.

It’s particularly effective for athletes and fitness enthusiasts who want to build explosive lower-body power, prevent injuries, and strengthen their posterior chain.

How to Do

1. Lie on your back with your knees bent and feet flat on the floor.
2. Extend one leg straight while keeping the other foot planted.
3. Engage your core and push through the heel of your grounded foot to lift your hips upward.
4. At the top, your body should form a straight line from your shoulders to your knee.
5. Lower your hips back down with control and repeat for the desired number of reps before switching legs.

Muscles Targeted

The single-leg glute bridge primarily targets the glutes, hamstrings, and core, while also engaging the lower back and hip stabilizers to maintain control throughout the movement.

Benefits of the Single-Leg Glute Bridge

• Enhances glute activation, which is essential for lower-body power and athletic performance.
• Improves hip stability, reducing the risk of injuries and aiding in better movement efficiency.
• Strengthens the core and lower back, helping to alleviate and prevent lower back pain.
• Increases unilateral strength, correcting muscle imbalances between the legs.
• Contributes to explosive power, making it a valuable exercise to increase your vertical jump and improve sprint speed.

Variations

• Weighted Glute Bridge: Place a dumbbell or barbell on your hips for added resistance.
• Banded Glute Bridge: Use a resistance band around your thighs to engage the hip abductors.
• Feet-Elevated Glute Bridge: Place your foot on a bench or step to increase the range of motion.

Incorporating the single-leg glute bridge into your routine is a simple yet effective way to build lower-body strength, improve posture, and enhance overall athletic performance.

Single-Leg Calf Raises

The single-leg calf raise is a powerful exercise for building calf strength, improving ankle stability, and enhancing balance.

Strong calves are essential for explosive movements like sprinting and jumping, making this an effective exercise for athletes looking to increase your vertical jump and improve agility.

Adding single-leg calf raises to your routine is a simple yet effective way to build lower-leg strength, improve stability, and enhance overall athletic performance.

How to Do

1. Stand on one leg near a wall or chair for support if needed.
2. Engage your core and press through the ball of your foot to lift your heel as high as possible.
3. Pause briefly at the top, then lower back down with control.
4. Repeat for the desired reps before switching legs.
5. To increase difficulty, perform the exercise on a raised surface (such as a step) to allow for a greater range of motion.

Muscles Targeted

The single-leg calf raise primarily targets the gastrocnemius and soleus muscles in the calves, while also engaging the ankle stabilizers and core for balance.

Benefits of Single-Leg Calf Raises

• Strengthens the calves, improving running speed, jumping ability, and overall lower-body power.
• Enhances ankle stability, reducing the risk of sprains and injuries.
• Improves balance and coordination, making it beneficial for athletes and everyday movement.
• Increases lower-leg endurance, helping with activities that require sustained standing, walking, or running.
• Supports explosive power, contributing to a stronger push-off phase when trying to increase your vertical jump.

Variations for Different Fitness Levels

• Weighted Calf Raises: Hold a dumbbell in one hand or wear a weighted vest for added resistance.
• Eccentric Calf Raises: Lower your heel slowly to increase time under tension and maximize muscle growth.
• Elevated Calf Raises: Perform the exercise on a step or platform to increase the range of motion and stretch the calves further.

Lateral Lunges

The lateral lunge is an essential exercise for improving lower-body strength, flexibility, and mobility in multiple planes of motion.

Unlike traditional forward or reverse lunges, this movement specifically targets side-to-side movement mechanics.

Incorporating lateral lunges into your routine improves lower-body strength, enhances flexibility, and builds lateral power—key elements for athletic performance and overall movement efficiency.

How to Do

1. Start with your feet together, standing tall with your core engaged.
2. Step out to the side with one leg, keeping the other leg straight.
3. Bend the knee of the stepping leg and push your hips back while maintaining a neutral spine.
4. Lower your body until your thigh is parallel to the floor or as low as your mobility allows.
5. Push through the heel of the bent leg to return to the starting position.
6. Repeat on the other side, alternating reps.

Muscles Targeted

The lateral lunge primarily strengthens the quadriceps, glutes, hamstrings, and adductors (inner thighs) while also engaging the core and hip stabilizers for balance.

Benefits of Lateral Lunges

• Enhances lateral mobility and flexibility, reducing injury risk in cutting and side-to-side movements.
• Improves hip stability, helping to strengthen key muscles that support explosive power.
• Strengthens the adductors and abductors, which are often underdeveloped in traditional lower-body exercises.
• Develops balance and coordination, making it useful for sports performance and functional fitness.
• Boosts lateral explosiveness, helping athletes accelerate, change directions, and increase your vertical jump with greater efficiency.

Variations

• Weighted Lateral Lunges: Hold dumbbells or a kettlebell at chest level to add resistance.
• Crossover Lateral Lunge: Step behind the standing leg instead of directly to the side to emphasize glute and hip engagement.
• Slider Lateral Lunges: Use a glider or towel under the foot of the straight leg to create a smoother movement and engage stabilizers further.

Reverse Lunges

Reverse lunges are a highly effective exercise for building lower-body strength, improving balance, and reducing joint stress.

Unlike forward lunges, reverse lunges place less strain on the knees, making them a joint-friendly option for strengthening the legs while enhancing mobility and control.

Incorporating reverse lunges into your routine is a smart way to develop lower-body strength, enhance movement efficiency, and support overall athletic performance.

How to Do

1. Stand with your feet hip-width apart and your core engaged.
2. Step backward with one foot, lowering your hips until your front thigh is parallel to the floor and your back knee hovers just above or lightly touches the ground.
3. Keep your torso upright and your front knee aligned over your ankle.
4. Push through the heel of your front foot to return to the starting position.
5. Repeat on the other leg, alternating reps.

Muscles Targeted

The reverse lunge primarily strengthens the glutes, quadriceps, hamstrings, and core, while also engaging the hip stabilizers to improve balance and control.

Benefits of Reverse Lunges

• Reduces knee stress, making it a safer alternative for those with knee sensitivities.
• Enhances unilateral strength, correcting muscle imbalances between legs.
• Improves hip mobility, helping with overall movement efficiency.
• Boosts stability and balance, essential for explosive athletic movements.
• Builds functional lower-body strength, contributing to a stronger foundation for running, jumping, and sports performance.

Comparison with Forward Lunges

• Less knee strain: Reverse lunges distribute weight more evenly, reducing pressure on the front knee.
• Better balance and control: Stepping backward encourages greater stability and proper weight distribution.
• Equally effective for lower-body development: While forward lunges emphasize the quadriceps, reverse lunges engage the glutes and hamstrings more effectively.

Reverse Slide Lunge Variation

The reverse slide lunge is a smooth and controlled variation where the back foot glides backward using a slider or towel instead of stepping. This modification:

• Increases muscle engagement and control, as it eliminates momentum.
• Enhances coordination and stability, requiring greater core activation.
• Provides a low-impact option, making it ideal for individuals recovering from injuries or looking for joint-friendly exercises.

Forward Lunges

Forward lunges are a fundamental lower-body exercise that builds strength, improves balance, and enhances functional movement patterns.

By engaging multiple muscle groups simultaneously, this exercise helps develop power and stability, making it an excellent addition to any workout routine.

Incorporating forward lunges into your routine builds strong, functional legs while enhancing overall movement efficiency and athletic performance.

How to Do

1. Stand tall with your feet hip-width apart and your core engaged.
2. Step forward with one leg, lowering your body until both knees are bent at approximately 90 degrees.
3. Ensure your front knee stays aligned over your ankle and does not extend past your toes.
4. Keep your torso upright and engage your core for stability.
5. Push through the heel of your front foot to return to the starting position.
6. Repeat on the opposite leg, alternating reps.

Muscles Targeted

The front lunge primarily targets the quadriceps, glutes, and hamstrings, while also engaging the core and hip stabilizers to maintain balance and control.

Benefits of Front Lunges

• Develops unilateral strength, helping to correct muscle imbalances between legs.
• Strengthens the quadriceps and glutes, improving lower-body power and endurance.
• Enhances balance and coordination, which is essential for sports and everyday activities.
• Engages the core muscles, promoting better posture and stability.
• Improves lower-body mobility and flexibility, reducing stiffness in the hips and knees.

Variations

• Weighted Front Lunges: Hold dumbbells or a barbell to increase resistance and challenge muscle endurance.
• Walking Lunges: Instead of returning to the starting position, continue stepping forward to engage the muscles dynamically.
• Explosive Front Lunges: Add a jump between reps to develop explosive power and agility.

Curtsy Lunges

The curtsy lunge is a dynamic single-leg exercise that enhances lower-body strength, balance, and coordination.

Unlike traditional lunges, this movement involves a cross-behind stepping pattern, which engages multiple muscle groups while improving hip stability and mobility.

Adding curtsy lunges to your workout routine helps strengthen key lower-body muscles, improve athletic movement, and enhance single-leg stability, making them a great addition for anyone looking to improve performance and overall leg strength.

How to Do

1. Stand tall with your feet hip-width apart and your core engaged.
2. Step one foot diagonally behind the other, crossing it slightly behind your front leg.
3. Lower your hips until your back knee nearly touches the ground, keeping your front knee aligned over your foot.
4. Maintain an upright posture, engaging your core for stability.
5. Push through the heel of your front leg to return to the starting position.
6. Repeat on the opposite side, alternating reps.

Muscles Targeted

The curtsy lunge primarily strengthens the gluteus medius, quadriceps, hamstrings, and adductors, while also engaging the core and hip stabilizers for enhanced balance and control.

Benefits of Curtsy Lunges

• Improves hip stability by strengthening the gluteus medius, which plays a crucial role in preventing knee and hip injuries.
• Enhances balance and coordination, making it useful for athletes who require lateral agility.
• Targets multiple lower-body muscles in a unique way, increasing overall leg strength.
• Engages the core and stabilizers, promoting better posture and movement efficiency.
• Mimics real-life movements, translating directly to functional strength improvements for sports and daily activities.

Variations

• Weighted Curtsy Lunges: Hold dumbbells or a kettlebell to increase resistance and muscle engagement.
• Pulse Curtsy Lunges: Add a small pulse at the bottom to maximize time under tension.
• Explosive Curtsy Lunges: Perform a jump between reps to enhance power and agility.

Pistol Squat

The pistol squat is one of the most advanced single-leg exercises, requiring exceptional strength, mobility, and balance. This movement develops unilateral leg power, enhances coordination, and improves lower-body control.

Mastering the pistol squat takes time, but with proper progression and consistency, this single-leg exercise can significantly enhance lower-body strength, stability, and overall athleticism.

How to Do

1. Stand on one leg with the other leg extended straight in front of you.
2. Engage your core and begin lowering your body by bending the knee of your standing leg.
3. Keep your chest up and back straight while lowering until your glutes nearly touch your heel.
4. Maintain control and avoid collapsing at the bottom of the movement.
5. Press through your heel to return to the starting position.
6. Repeat on the opposite leg, aiming for smooth and controlled reps.

Muscles Targeted

The pistol squat primarily strengthens the quadriceps, glutes, hamstrings, and calves, while also engaging the core and ankle stabilizers to maintain balance.

Benefits of Pistol Squats

• Develops maximal single-leg strength, improving muscle imbalances.
• Enhances flexibility and mobility in the hips, knees, and ankles.
• Boosts balance and coordination, leading to better athletic performance.
• Strengthens stabilizer muscles, reducing the risk of knee and ankle injuries.
• Increases explosive power, helping to increase your vertical jump and sprint speed.

Variations

• Assisted Pistol Squat: Hold onto a TRX strap, resistance band, or stable surface to help control the movement.
• Box Pistol Squat: Squat down onto a box or bench to reduce the range of motion and build confidence.
• Weighted Pistol Squat: Hold a kettlebell or dumbbell in front of you to add resistance and improve counterbalance.

How to Single Leg Exercises into Your Routine

Single-leg exercises offer a multitude of benefits, including improved balance, coordination, unilateral strength, and reduced risk of injury. 

They are versatile and can be adapted to suit various fitness levels, making them an excellent addition to any workout regimen.

Whether you’re looking to enhance athletic performance, build muscular legs, or simply improve your overall fitness, incorporating single-leg exercises into your routine can be a game-changer. 

We encourage you to try these exercises, starting with the basics and progressively challenging yourself as you grow stronger. 

Remember, consistency is key, and with time, you’ll likely see significant improvements in your strength, stability, and overall physical capabilities.

Here are some tips and considerations for effectively adding these exercises to your training regimen:

Start with the Basics

If you’re new to single-leg exercises, begin with the basics like single-leg glute bridges or step-ups.  Focus on mastering the form before progressing to more challenging exercises like pistol squats or Bulgarian split squats.

Frequency and Volume

Initially, include single-leg exercises in your routine 2-3 times per week.  Start with 2-3 sets of 8-12 repetitions per leg. As you build strength and endurance, you can gradually increase the volume or add more challenging variations.

Progressions

Progression is key to continual improvement. Once you’re comfortable with the basic movements, increase the challenge by adding weights, increasing repetitions, or trying more advanced variations of the exercises.

Balancing with Bilateral Exercises

While single-leg exercises are crucial, they should be part of a balanced workout plan that also includes bilateral leg exercises and upper body training.

Importance of Form and Technique

Proper form and technique are essential to prevent injury and get the most benefit from your workouts. 

Pay attention to your body alignment and move through each exercise with control. 

If you’re unsure about your form, consider consulting a fitness professional.

Listening to Your Body

Pay attention to how your body feels during and after workouts. 

If you experience pain (beyond normal muscle soreness), it may be a sign to adjust your technique or reduce the intensity.