Get stronger legs in no time with these exercises
What's the story
Enhancing balance is vital for performing daily activities and maintaining general physical well-being. Single-leg exercises are particularly beneficial as they strengthen the muscles surrounding the knees, hips, and ankles - key areas for balance. This article presents five easy-to-follow yet powerful single-leg exercises. By integrating these into your fitness routine, you can significantly improve balance and stability.
Technique
Single-leg Romanian deadlifts
The single-leg Romanian deadlift targets your hamstrings, glutes, and lower back while improving balance. Stand on one leg with a slight knee bend. Hinge forward from your hips, extending your other leg behind you for balance. Maintain a neutral spine (avoid rounding your back). Return to the starting position to complete one rep. Perform 10 to 12 reps on each leg for enhanced lower body strength and stability.
Execution
Pistol squats
Pistol squats are a challenging single-leg exercise demanding strength, flexibility, and balance. Begin by standing on one leg, extending the other leg straight in front of you. Lower yourself down slowly, as if sitting back into a chair, while keeping your extended leg elevated off the ground. Push through the heel of your standing foot to return to the starting position. Try for five to eight reps on each leg.
Activation
Single-leg glute bridge
Fire up your glutes and hamstrings, strengthen your core and improve your balance with this exercise. Lie on your back, one foot flat, the other pointing to the sky. Drive through your heel, raising your hips to create a straight line from shoulders to knees. Lower with control, repeat for 12-15 reps, then switch legs.
Stability
Standing leg lifts
Standing leg lifts strengthen the outer thighs, hips, and core, improving balance and posture. Stand next to a wall or chair for support. Lift one leg to the side as high as you can without tilting your waist, then lower it slowly back down. For added intensity, keep it hovering above the ground between reps. Complete 15 to 20 reps, then switch sides.
Mobility
Forward lunges
Forward lunges improve balance and stretch the hip flexors for good posture. Stand up straight, then step forward, dropping your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. Pushing your weight back up through your heels, return to the starting position. Aim for eight to 10 lunges on each side, alternating legs.