Why Single-Leg Training is the Secret to Balanced Strength and Performance
Have you ever finished a tough workout, only to notice one side of your body feels stronger or looks more developed than the other? It’s frustrating, right?
You work hard, yet your weaker leg can’t seem to catch up. Imbalances like this can slow your progress, limit your strength, and even increase your risk of injury. But don’t worry—there’s a simple solution that can change all that: single-leg training.
The Issue: Traditional bilateral exercises, like squats and leg presses, allow your dominant side to do more of the work, which makes any imbalance worse over time.
The result? One leg grows stronger and larger, while the other side struggles to keep up. Not only does this impact your performance, but it also throws off your balance and increases injury risk.
How Single-Leg Training Can Help
Single-leg exercises can:
- Fix Imbalances: Each leg works independently, forcing the weaker side to catch up.
- Build Functional Strength: Single-leg exercises mimic real-life movements, making you more agile and balanced in everyday activities.
- Prevent Injuries: Strengthening each leg individually ensures you avoid overcompensation, leading to fewer injuries over time.
So, what are we going to do about it?
In our system we start by working on your imbalances from day 1, of course we test first. We have a movement screen that allows us to better analyse which muscles are causing the imbalance, after that…
- We utilise 2-3 Single-Leg Exercises to Your Routine
Replace one or two bilateral movements with single-leg exercises like split squats or step-ups. Doing this can start correcting imbalances and improving overall strength. - Always Start with Your Weaker Side
When performing single-leg exercises, always start with your weaker leg. This ensures it gets the full focus and effort needed to balance out with your stronger side. - Track Your Progress Weekly
Track how both sides feel in terms of strength, stability, and muscle growth. Keeping a log can help you stay motivated and see small improvements that add up to big results over time.
Just so you have something useful to take from this blog… here’s a example of how we might add single leg training to your routine.
Quick Single-Leg Workout for Beginners:
- Bulgarian Split Squats – 3 sets of 8-10 reps per leg
- Incline DB Press – 3 sets of 8-10 reps
- B-Stance DB Romanian Deadlift – 3 sets of 10 reps per leg
- Seated Cable Row – 3 sets of 15 reps
Here you will see two lower body single leg exercises that challenge the whole of your legs, the front, the back, the bum, everything! We combine it with upper body exercises because we know, time is short, we want to maximise your time in the gym, not be waiting around for 3 minutes at a time resting.
Imbalances may be frustrating, but single-leg training is a powerful solution.
Not only will it help you achieve balanced strength and a better physique, but it also reduces your risk of injury and boosts overall performance.
Start small, stay consistent, and watch your weaker side grow stronger with every workout.
Want more tips on building strength and preventing injuries?
Book a consultation today if you want a better functioning, fitter, leaner and stronger body and mind!
And don’t forget to share this post with a friend who’s ready to level up their fitness.
OC
Founder- Priority 6 www.p6gym.co.uk
Head Coach- The OC Method
Author- Build The Chain
Life Longer Learner
PS: Keen to get involved, apply for our program here:
https://kahunas.io/form/sh5pa7
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