5 Single-Leg Exercises for Symmetrical Leg Development

Single leg control is crucial for our function when walking, running, and negotiating stairs! Here are five exercises you can try to improve your single leg strength and stability. These exercises will challenge your core, hip, knee, and ankle muscles to help you feel stronger and more balanced when performing simple day-to-day movements. They’re also great for cross-training to improve your athletic performance. We recommend 3-4 sets of 8-12 repetitions for each one.

As always, be sure to consult your physical therapist or doctor before performing any of these movements. Enjoy and reach out if you have additional questions!

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Foot-Elevated Single Leg Bridge

1. Lie on your back with your knees bent and feet hip-width apart on a chair or bench.
2. Lift one foot off the chair or bench by bending at the hip.
3. Tighten your core and glutes, and push through the foot on the chair or bench to raise your hips. Make sure not to arch your lower back.
4. Repeat with the other leg

Bulgarian Split Squats

1. Stand on one leg and place your other foot propped up on a chair or other low object behind you as shown.
2. Bend your knee and lower your body towards the floor.
3. Return to a standing position. 
**Note** Your target knee should bend in line with the 2nd toe and make sure your stance is long enough so that your front heel doesn't come off of the ground as you bend

Curtsy Step Up

1. Stand in front of an elevated surface.
2. Begin the exercise by stepping up onto the elevated surface and over and beyond the other foot (for example, if stepping up with the right, place the right foot to the left of your left foot).
3. Stand tall on the elevated surface with both feet, return to starting position and repeat.

Running Man

1. Stand and balance on one leg. 
2. Lean forward as you bring your other leg back behind you to tap the floor.
3. Bring the same side arm forward as shown during the movement.
4. Return to starting position and repeat.

Single Leg Press

1. Lay or sit on leg press machine
2. Place 1 foot on platform and hold other leg in the air or to your chest.
3. Slowly press leg into the platform to straighten the knee and slowly return back. Repeat.