Single Leg Exercises: 6 Moves for Balance and Strength
Try this now: stand on one leg while you brush your teeth tonight. Most parents I coach wobble within a few seconds, and almost all of them find one side noticeably harder than the other. That is not a character flaw. It is what happens when every exercise you do (and every bit of daily life) uses both legs at once, and your stronger side quietly does more of the work. Single leg exercises fix that, and they are one of the most useful things a busy parent can add to their training.
Life is mostly lived on one leg at a time: stairs, kerbs with a buggy, chasing a toddler. Below are six moves and a simple plan to bolt them onto what you already do.
Why one-leg training matters for parents
There are three reasons I build single-leg work into almost every programme:
- Balance. Standing on one leg trains the small muscles around your ankle, knee and hip to react quickly. That helps you catch yourself when you trip over a stray Lego brick. The NHS includes single-leg standing in its balance exercises for exactly this reason.
- Imbalances. If your right leg is stronger, a normal squat lets it cover for the left. On one leg there is nowhere to hide. Over a few weeks the gap usually closes.
- Hip strength. Single-leg moves make the glute on the side of your hip work hard to stop your knee caving in and your pelvis dropping. Weak hips are a common reason for niggly knees and lower back ache.
6 single leg exercises, easiest to hardest
Start at the top. Only move down the list when you can do the current move with steady control for all the reps on both sides. Always start with your weaker side, and do the same number of reps on the stronger side.
1. Single-leg stand
Stand near a kitchen worktop. Lift one foot a few centimetres and hold for 30 seconds, eyes looking at a fixed point. Do 3 holds per side. To progress, close your eyes for a few seconds or turn your head slowly side to side.
2. Split squat
Take a long step forward and keep both feet flat-ish, back heel lifted. Lower your back knee towards the floor, keeping your front knee in line with your middle toes, then push up through your front foot. Your feet stay put the whole set, which makes it easier to balance than a lunge. 2 to 3 sets of 8 to 10 per side. My guide to lunges for beginners covers the form in more detail.
3. Step-up
Use the bottom stair or a sturdy step. Place your whole foot on the step and push through that heel to stand up, trying not to push off with the back foot. Step down slowly. 2 to 3 sets of 8 per side. For more ideas, see step-ups for single parents.
4. Single-leg Romanian deadlift
Hold the worktop with one hand. Stand on your left leg with a soft knee, then hinge forward from the hip as your right leg floats back behind you, like a seesaw. Keep your hips square to the floor and your back long. Go down until you feel a stretch in the back of your standing leg, then squeeze your glute to stand up. 2 sets of 8 per side. Add a dumbbell or a full water bottle in the opposite hand once it feels steady.
5. Rear-foot elevated split squat
Rest the top of your back foot on the sofa or a chair behind you. Hop your front foot far enough forward that when you lower down, your front shin stays roughly upright or tilts slightly forward. Lower slowly, push back up. These are tough. Start with 2 sets of 6 per side with no weight.
6. Skater squat
Stand on one leg, reach your arms forward and lower your back knee towards a cushion placed behind you, with your back foot off the floor. Touch the cushion lightly and stand back up. Start with a high cushion stack and lower it over time. 2 sets of 5 per side is plenty at first.
If your knees are sensitive, stick with moves 1, 3 and 4 and keep the range short to begin with. My knee-friendly workouts post has more options. Any knee pain that is sharp, causes swelling or makes the knee give way should be checked by a GP or physio, and the NHS page on knee pain explains when to get help.
A weekly add-on plan
You do not need a separate “leg day”. Add two single-leg moves to the training you already do, twice a week, and progress every couple of weeks.
| Weeks | Move A | Move B | Sets and reps |
|---|---|---|---|
| 1 to 2 | Single-leg stand | Split squat | 3 x 30 seconds, 2 x 8 per side |
| 3 to 4 | Step-up | Single-leg RDL (holding support) | 2 x 8 per side |
| 5 to 6 | Rear-foot elevated split squat | Single-leg RDL (no support) | 3 x 8 per side |
| 7 onwards | Skater squat or weighted split squat | Weighted single-leg RDL | 3 x 6 to 10 per side |
Rest 45 to 60 seconds between sides. Short on time? Do the single-leg stand while the kettle boils.
How I use single-leg work in class
In the SYP Built To Last strength class we use split squats, step-ups and single-leg deadlifts most weeks, because they build the kind of strength that keeps you steady on stairs and confident lifting kids well into your 40s and 50s. With a maximum of 10 people, I can spot a drifting knee or twisting hips and give you the version that suits you.
FAQs
Are single leg exercises better than squats?
Not better, just different. Squats let you lift heavier, which is great for overall strength. Single-leg moves build balance, hip control and evenness between sides. A good plan uses both.
Why is one leg so much weaker than the other?
Almost everyone has a dominant side from years of kicking, stepping and carrying a certain way. Starting each set with the weaker side and matching reps usually evens things out over time.
How many single leg exercises should I do a week?
Two moves, two or three times a week, is enough for most people. More is not necessarily better, as these moves are tiring and you want good form on every rep.
I keep losing my balance. Should I stop?
No, wobbling is part of the training. Hold onto a worktop or wall lightly with one finger and reduce the support over time. If you feel dizzy rather than just wobbly, stop and speak to your GP.
Book your first class
Want someone to watch your form and tell you which side needs the work? SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, for all fitness levels, with a maximum of 10 people and every move scaled up or down for you. It is £15 a class. Book your £15 class or call or WhatsApp me on 07301 512215. If you would rather start one-to-one, you can see how my personal training works.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
