One Leg at a Time: Why Single-Leg Training Matters (Plus 4 Beginner Moves)

ByNathan Weed

Short answer: Single-leg exercises like split squats, step-ups and single-leg deadlifts train each leg on its own. That builds balance and stability, shows and helps even out strength differences between your legs, and carries over to everyday life, since walking, climbing stairs and getting out of a car all happen one leg at a time.

Most leg workouts are built on two-leg moves like squats and leg presses. Those are great. But if you never train one leg at a time, you’re missing a big piece of how your body actually moves.

What is single-leg (unilateral) training?

Unilateral training means one side of your body does the work at a time. For the lower body, that includes lunges, split squats, step-ups, single-leg deadlifts and single-leg glute bridges.

Two-leg moves are called bilateral exercises. Both have a place. The goal isn’t to replace squats. It’s to add single-leg work alongside them.

Why does single-leg training matter?

1. Real life happens on one leg. Every step you take, you briefly balance on one foot. Stairs, curbs, stepping into a truck, catching yourself on uneven ground: all single-leg tasks.

2. It reveals your weak side. On a two-leg squat, your stronger leg can quietly take over. On one leg, there’s nowhere to hide. Most people find one side is noticeably weaker or wobblier, and single-leg work helps even it out over time.

3. It trains balance and hip stability. Standing on one leg makes the muscles on the outside of your hip work hard to keep your pelvis level and your knee tracking straight.

4. It’s easier on your back. You can get a strong leg workout with lighter weights, since each leg is working alone. That means less load on your spine.

5. It’s home-friendly. A step, a wall and a pair of dumbbells are plenty.

Is balance on one leg really that important?

Balance matters more as we age. The CDC reports that more than 1 in 4 adults aged 65 and older report a fall each year. And a 2022 study in the British Journal of Sports Medicine followed about 1,700 adults aged 51 to 75. People who couldn’t stand on one leg for 10 seconds were more likely to die during the follow-up period, even after accounting for other health factors.

That study shows a link, not cause and effect. Standing on one leg won’t add years to your life by itself. But single-leg balance is a useful, simple marker of how well your body is holding up, and it’s trainable at any age.

Try this test: Stand barefoot on one foot, other foot resting lightly behind your standing calf, arms at your sides, eyes looking straight ahead. Can you hold 10 seconds on each side? Stand next to a counter for safety.

4 beginner single-leg exercises

Start with bodyweight. Do 2 to 3 sets of 8 to 12 reps per leg, always starting with your weaker side. Then match that number on the stronger side.

1. Split squat

Stand in a long stance, one foot forward, back heel up. Lower your back knee straight down toward the floor, then press through your front foot to come up. Hold a wall or chair if needed. Why: it’s the most stable single-leg strength move, so it’s the best place to start.

2. Step-up

Use a sturdy step or the bottom stair. Put your whole foot on the step and drive through that heel to stand up tall. Lower slowly. Try not to push off the bottom foot. Why: it’s about as close to real life as an exercise gets.

3. Single-leg glute bridge

Lie on your back, knees bent. Lift one foot off the floor and press through the other heel to lift your hips. Pause at the top. Why: it builds the glutes with zero balance demand, which makes it great for true beginners.

4. Supported single-leg Romanian deadlift

Hold a wall or counter with one hand. Stand on one leg with a soft knee and hinge forward at the hips, letting your free leg reach back behind you. Keep your back flat and go only as far as you can control. Why: it trains your hamstrings, glutes and balance at the same time.

How to add single-leg work to your week

  • Add 1 to 2 single-leg exercises to each lower-body day.
  • Do them after your main two-leg lift, or as the main lift on lighter days.
  • Progress by holding light dumbbells, adding reps, or slowing the lowering phase. Only remove the wall support when you’re steady.

Quick takeaways

  • Single-leg exercises build balance, hip stability and even strength side to side.
  • Always start with your weaker leg and match reps on the stronger one.
  • Single-leg balance is a simple, trainable sign of how well you move, especially as you age.
  • Split squats, step-ups, single-leg bridges and supported single-leg RDLs are great starting points.

FAQ

Is it normal for one leg to be weaker?

Very normal. Most people have a dominant side. Single-leg work helps close the gap.

Should I stop doing squats?

No. Keep them and add single-leg moves as a complement.

Can older adults do single-leg exercises?

Yes, with support. Start with bridges and wall-assisted moves and progress gradually. Talk to your doctor if you have balance problems or a history of falls.

The bottom line

Your legs work one at a time all day long, so train them that way too. Add one or two single-leg moves to your week, start with your weaker side, and watch your balance and confidence improve.

Written by Nathan Weed, Springtown, Texas. This post is for education only and isn’t medical advice. Check with your doctor before starting a new exercise program.

“He makes my feet like the feet of a deer; he causes me to stand on the heights.”

Psalm 18:33 (NIV)

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