Leg Day, Upgraded: Build Strength and Stability One Leg at a Time
Single-leg exercises are critical for your long-term fitness, function, and performance!
I used to think leg strength was all about how much you could squat. Back in my powerlifting days, I hit a double bodyweight back squat in competition—and I was damn proud of it. But I learned something humbling soon after: despite all that strength, I couldn’t do a single proper pistol squat. Not one.
No balance. No control. Definitely no grace.
That moment made me realize just how one-dimensional my strength really was. Sure, I could move big weight with both legs planted firmly on the ground, but the second I had to support myself on just one leg, everything fell apart. It was like trying to do carpentry with a sledgehammer—strong, but not exactly precise.
Turns out, that kind of precision matters. A lot.
Why Train One Leg at a Time?
Most of life happens one leg at a time. Walking, running, climbing stairs, getting in and out of cars, reacting to a trip or stumble—these are all unilateral movements. So if your training doesn’t reflect that, you’re leaving a major gap in your functional fitness.
Unilateral leg training—working one leg at a time—fills that gap. Here’s what it brings to the table:
Better balance and coordination: These exercises train your nervous system as much as your muscles.
Improved joint stability: Ankles, knees, and hips have to work overtime to keep you upright.
Fixes imbalances: Bilateral lifts can hide left-right discrepancies. One-legged work exposes and corrects them.
Core engagement: Your trunk works harder to stabilize your body, giving you sneaky core gains.
Reduced spinal loading: You can get a strong training effect without the heavy barbell compressing your spine.
And No—Cardio Isn’t Enough
There’s a common misconception that cardio-heavy activities like running or cycling are enough to keep your legs strong. They’re not. These activities build muscular endurance and cardiovascular health, which are important—but they don’t build real, lasting strength.
Strength is what you lose with age that leads to frailty, instability, and eventual loss of independence. It’s your physical pension plan. And like any solid investment, the earlier and more consistently you contribute, the better off you’ll be.
So yes, ride your bike. Go for runs. But don’t skip leg training—especially the kind that challenges your muscles under load, one leg at a time.
The Best Unilateral Leg Exercises (With How-To Steps)
Here are a few of the best exercises for building real-world strength, balance, and control—plus how to do them right.
🔹 Forward Lunges
A foundational unilateral leg exercise that challenges strength, balance, and coordination in one smooth move. Great for beginners and experienced lifters alike.
How to:
Stand tall with feet hip-width apart.
Step forward with one leg and lower your body until both knees are at roughly 90 degrees.
Keep your front heel flat and your torso upright.
Push through the front foot to return to the starting position.
Repeat all reps on one side or alternate legs.
Tip: Avoid letting your front knee drift past your toes and keep your stride long enough for a strong, stable base.
🔹 Rear Foot Elevated Split Squats
More challenging than lunges but not as demanding as some other unilateral exercises. Good for leg strength and hip mobility.
How to:
Stand about two feet in front of a bench or box and place one foot behind you on it.
Keep your front foot flat and your torso upright.
Lower yourself until your front thigh is nearly parallel to the ground.
Push through your front heel to return to standing.
Repeat all reps, then switch legs.
Tip: Keep your knee tracking in line with your toes, and don’t bounce out of the bottom.
🔹 Step-Ups
An underrated exercise that is highly functional and effective. Use a knee-high box and dumbbells for a low-tech/high-effect total leg workout.
How to:
Stand facing a box or bench at about knee height.
Place one foot fully on the platform.
Push through your heel to step up, keeping the back leg passive.
Lower under control—don’t let gravity do the work.
Complete all reps on one side before switching.
Tip: Keep your chest up and avoid using momentum to launch yourself.
🔹 Single-Leg Romanian Deadlifts
An awesome posterior chain exercise that will do wonders for your balance, too.
How to:
Stand on one leg, holding a dumbbell or kettlebell in the opposite hand.
Hinge at the hips while keeping your back flat and let the rear leg extend behind you.
Lower the weight slowly toward the floor until your torso is nearly parallel.
Drive through the standing heel to return to upright.
Repeat for all reps, then switch legs.
Tip: Focus on hip movement—not rounding your back. Keep the movement slow and deliberate.
🔹 Skater Squats
This exercise builds true single-leg strength. However, mobility and balance-wise, it’s more forgiving than pistol squats.
How to:
Stand on one leg and bend the other behind you with your knee hovering above the ground.
Hold your arms or a weight out front for balance.
Slowly lower your body, letting the back knee hover just off the floor.
Push through the front foot to rise back up.
Switch legs after completing all reps.
Tip: Start with a small range of motion and progress over time.
🔹 Pistol Squats
The ultimate test of single-leg strength, balance, and mobility. Squat to a box or chair if descending “ass to grass” is too demanding.
How to:
Stand on one leg with the other leg extended in front of you.
Hold a light weight or your arms out in front for balance.
Slowly lower into a squat, keeping the extended leg off the ground.
Go as low as your strength and mobility allow.
Push through the heel to return to standing.
Tip: Use a TRX strap for balance and assistance when starting. Rely less on your arms as your legs get stronger.
Customize Your Workout
These exercises are harder than they look—and that’s the point. But you don’t need to master them overnight. Here’s how to build them into your training and progress them as you get stronger.
Use assistance: TRX straps, door frames, or holding onto a support can help you develop control safely.
Scale the range of motion: Don’t force full depth right away. Use boxes or do partial reps. Increase range of motion as you get stronger.
Control the tempo: Slow down the descent to build strength and awareness.
Prioritize quality over quantity: Start with 3–6 solid reps per leg and build from there.
Add weight: Once you’ve got your form down and your reps are starting to build, consider adding some extra weight by using dumbbells, a barbell, or weighted vest. However, in many cases, bodyweight unilateral exercises will be challenging enough.
Final Thoughts
If you’ve been skipping single-leg training because it’s awkward, unstable, or humbling—you’re not alone. But that’s exactly why it matters.
Strong isn’t just about how much you can lift. It’s about how well you move. And nothing exposes—and improves—your movement quite like working one leg at a time.
Add a few of these exercises into your next leg day and see how your body responds. Your balance, stability, and even your bilateral lifts will likely improve as a result.
Leg day doesn’t have to mean squats ‘til you crawl out of the gym. It can mean training smarter—one leg at a time.