2x the Leg Strength, 1 Leg at a Time! Easy-peasy Spokane!

2x the Leg Strength, 1 Leg at a Time! Easy-peasy Spokane!

10 Explosive Single-Leg Exercises

Here is my top 10 list of single-leg exercises that I have successfully applied to athletes and trainees at all levels. Working one leg at a time versus the sometimes traditional thought of both legs can have an amazing impact on your leg strength. Most people have a dominate side, and it will take over to a certain extent to help the weaker side. By making each leg get stronger on it's own your actually increasing the strength of them as a pair. Team work makes the dream work!


Weighted Box Step-Ups: Just remember to watch yourself on the way down and maintain control and good form. You're not looking to put extra strain on the lower joints.

Single-Leg Glute Bridge: Look at your toes on this one. They point out. Maintain that tension when you do it and create the clean lines in the bridge.


Elevated Single-Leg Glute Bridge: The key thing here is to keep the toes pointed and make sure you get a high enough raise in your glutes. It's going to be challenging and you'll definitely feel it in your hamstrings.


Stability Ball Leg Curl: Getting into position and maintaining position is going to be awkward so, don't worry about that. Actually, it's not as simple as it looks.


Single-Leg Stability Ball Leg Curl: Switching to one leg only is going to add a multiplier in terms of awkwardness and difficulty in this movement. Again, don't worry about that and accept that it requires concentration and focus to maintain form, despite the lack of resistance.


Dumbbell Split Squat: Try to hit that knee to the ground. It is best to have a pad or something soft to cushion that area, for sure. However, you will probably just graze the ground. As long as you have tension and control, you're good.


Walking Lunges for Runners: This looks like an exaggerated lunge and it is. You're trying to show that knee raise. That's why we call it a lunge for runners. It gives you good depth and muscle memory in the process, too.


Bulgarian Split Squats: We try this exercise with the top of the foot flat on the bench and with the back foot on its toes. Either is fine. On the toes will put some extra emphasis on the quads but it is entirely up to you. Just make sure you set yourself up properly and you have the necessary flexibility to perform this movement accurately.


Single-Leg Romanian Deadlift (RDL): Even the best of you is going to be put off-balance doing this exercise. It's not about how far up your back leg goes either. Keep your back solid and straight. Your back leg will go up as much as it does. The key is the position of your torso and the balance you maintain.


Weighted Wall Sits with Hurdle Jump: Hold a wall sit for 30 seconds with some sort of outside resistance (dumbbell, weight plate, medicine ball) and immediately jump into a single leg skater hops over a short hurdle for 20 reps.



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