The fastest and most effective way to enhance your lower-body strength and balance is to incorporate single-leg exercises into your workout routine. If you’ve been primarily relying on double-leg exercises like squats and calf raises, you may unknowingly be favoring one side over the other. Integrating single-leg exercises can help you identify and address any muscle imbalances. According to Grayson Wickham, DPT, CSCS, a physical therapist and founder of Movement Vault, having relatively equal strength in both legs and joint mobility in your hips, knees, and ankles is important.
Single-leg exercises, also known as unilateral exercises, require you to stand on one leg. While traditional double-leg exercises should still be included in your routine, single-leg exercises offer unique benefits. Dr. Wickham emphasizes the importance of incorporating single-leg exercises if you notice an imbalance during double-leg exercises. Here are some of the key benefits of single-leg exercises:
1. Prevent muscle imbalances
2. Reduce the risk of injuries
3. Improve balance and stability
4. Strengthen core muscles
5. Aid in post-injury rehabilitation
6. Enhance sports performance
7. Minimize back strain
To maximize the benefits of single-leg exercises, consider adding the following moves to your workouts:
1. Bulgarian split squat
2. Single-leg Romanian deadlift
These exercises target multiple muscles groups, improve balance, and can be performed with or without added weight. Remember to focus on proper form and range of motion to reap the full benefits of these exercises. Consult with your doctor if you have any recent leg injuries or experience pain during the exercises. Start slowly and progressively increase the intensity as you build strength and stability.
