A fitness journey involves exploring various training techniques, and one often overlooked gem is unilateral leg training in favour of squats and deadlifts but… whether you’re a seasoned gym-goer or just starting, understanding the benefits of single leg training can take your strength and physique to new heights. 

In this blog, we delve into six key advantages and make a case for why everyone, regardless of their level, should incorporate unilateral leg training into their regimen.

Universal Accessibility:

One of the standout features of single leg training is its accessibility and need for less load making it perfect for anyone anywhere. Unlike some complex compound movements, unilateral leg exercises can be adapted for individuals of all fitness levels, making it an inclusive option for everyone. Whether you’re a fitness novice or an experienced athlete, single leg training provides a scalable pathway to building strength.

Reduced Injury Risk:

Unilateral leg training is renowned for addressing muscle imbalances, a common precursor to injuries. By focusing on each leg independently, this approach corrects asymmetries, enhances stability, and reduces the risk of injuries. It’s a preventive measure that contributes to long-term joint health, making it a valuable addition to any training program. Over the course of the year with my clients they will do at least one full phase of training with no bilateral movements, just unilateral ones.



The practicality of single leg exercises extends beyond the gym. Movements such as lunges, step-ups, and split squats mimic everyday activities, enhancing overall functionality. From climbing stairs to bending down, the improved balance and stability gained through unilateral leg training translate directly into more efficient and safer daily movements.

Improved Balance and Stability:

Unilateral leg exercises challenge your balance and stability. Whether you’re performing a single leg RDL or a step-up, the need to stabilise on one leg engages core muscles and smaller stabilising muscles, building a stronger foundation. This increased stability not only aids in injury prevention but also contributes to overall athletic performance. Golf might be a prime example where single leg work is great for stability through the shot.

Symmetrical Muscle Development:

One of the aesthetic benefits of unilateral leg training is its ability to promote symmetrical muscle development. By working each leg independently, you ensure balanced growth. This not only contributes to a pleasing aesthetic but also prevents muscular imbalances that could lead to postural issues and, eventually, injuries.

Enhanced Mind-Body Connection:

The intentional focus required during unilateral leg training builds a heightened mind-body connection. As you concentrate on each leg’s movement, you develop a deeper awareness of your body’s limitations. This mindfulness not only enhances the effectiveness of your workouts but also carries over into daily activities, promoting a holistic approach to fitness. 

As we unveil the benefits of unilateral leg training here’s an example of exactly the sort of exercise you can build into your routine. The Front Foot Elevated Split Squat is a great starting point for developing a strong base from whom to build. 

From reducing injury risks and enhancing functionality to promoting symmetry and a deeper mind-body connection, the advantages are exponential and applicable to individuals of all fitness levels. 

So, whether you’re aiming for improved athletic performance, a sculpted physique, or just overall well-being, single leg training is a versatile and indispensable tool on your journey to strength and vitality. 

Don’t just train; train smart, and embrace the power of unilateral leg exercises.

If you want help build a plan that utilises single leg training… reach out. Happy to help!