Single-leg training isn’t exactly exciting to talk about or write about. In terms of buzz, it sits somewhere between watching a NASCAR race and picking lint from your belly button. I know the eye rolls and yawns are coming.
“An article on single-leg training? What’s next, keto recipes?” I hear you.
But hear me out.
5 WAYS I INCLUDE SINGLE LEG TRAINING IN MY PROGRAMS
Single-leg training is important stuff.
Now, more often than not whenever there’s an article written on single leg training, it’s framed as tearing apart bilateral training (squats and/or deadlifts). The implication being you should avoid bilateral training in favor of only unilateral work. I think that’s a silly argument—like arguing over low-bar vs. high-bar squats or mint chocolate chip vs mint Oreo ice cream.
The honest answer is: it depends.
Some people are after brute force from the “Big 3” and only care about optimal force production. If that’s you, bilateral movements should dominate. Others—especially athletes—need a broader movement palette. In that case, single-leg training takes a bigger role.
Are there people out there debating ice cream flavors? Don’t be crazy.
So here’s my stance: BOTH are important, BOTH play a significant role in a well-balanced program, and BOTH should be used together.
In practice, we don’t have to twist arms to get people to do squats and deadlifts. It’s almost like bro-code.
Single-leg work, however, can be tougher to sell. It’s unfortunate because even if your goal is to be a brick house, single-leg training has many benefits, including but not limited to:
– Joint health and integrity (I’ve yet to meet someone with knee, hip, or back history who wouldn’t benefit from a dose of single-leg work)
– Improved balance
– Improved foot/ankle/hip stability, or stability in general
– A fantastic way to train rotary stability (core)
– Greater specificity to sport and real life
– Improved strength and hypertrophy (depending on implementation)
– Helps address limb weaknesses and imbalances
– Reduced wear and tear via less axial loading
– More exercise variety
– And more
Here are some ways I include single-leg training in my programs.
1) Treat Single-Leg Training Like Eating Broccoli
It’s a necessary staple. There aren’t many scenarios where it won’t help. Be a better athlete? Check. Be a better lifter? Check. Beat Jason Bourne in a knife fight? Check. All bases covered.
That said, one pet peeve I notice as a coach: people go too heavy. I’ve seen folks grab 80+ lb dumbbells for walking lunges, knees caving in, and load control disappearing. It defeats the purpose. Drop the ego, use a load you can control, and perform higher reps if needed.
Also, I prefer a bit of forward lean in lunges. Standing upright often makes the lower back work too hard and can cause rib flare, making the position unstable. Think shoulders over knees rather than shoulders over hips.
2) Potentiation (Turning “Stuff” On)
I often have clients perform a single-leg movement before squats or deadlifts. Goblet variations are my go-to (less grip-intensive): goblet reverse lunge, goblet forward lunge, goblet reverse-to-forward lunge, goblet split squat, goblet Bulgarian split squat, goblet variations. The plan is light loads and owning the movement. 2–3 sets of 6–8 reps per side. Pants optional.
3) Adding Isometric Holds
If you want to humble someone and make their glutes scream, try adding isometric holds. I love these—they force slower movement, help with position awareness, and increase time under tension.
4) Combo Movements
Another way is to pair two movements into one. This makes things more challenging and adds variety.
Goblet Step-Through
Rear Foot Elevated Kang Squat
5) Fake Single Leg Training
Single-leg work can be too advanced for some. To ramp people up, use “fake” single-leg options. Two solid options I use often:
Wall Press RDL (still a single-leg hinge pattern in a supported fashion)
B-Stance Squat (offset stance that biases the front leg; great for those with balance issues who aren’t ready for a true one-legged squat)
If you want more depth, check out Mike Boyle’s Lateral Sub-System for more insight on this topic.
I know I’m missing some benefits, but my kid woke me up early this morning and my brain is running on fumes as I write this. So… that’s my take for now.
