Single-Leg Strength Workout

Improve your single-leg strength with these three single-leg strengthening exercises. You’ll work those stabilizing muscles necessary for single-leg balance in walking, moving up flights of stairs and running.

Warm-Up

Walking Glute Bridge

• Lie flat on your back on the ground with both feet on the long end of the step.
• Place your hands at your sides with your palms facing up toward the ceiling.
• Place your glutes as close to the step as possible. Make sure the knee angle is comfortable for your knees.
• Push through both feet to raise your hips toward the ceiling.
• Lower your hips all the way down to your starting position.
• Repeat for 10 to 16 reps.

Ground-to-Standing Kneeling

• Start on your knees (on a mat, if needed).
• Step forward with one foot and push the ground away with that foot to help you rise from the ground. Bring your back foot forward to assume a symmetrical standing position.
• Reverse the sequence and lower yourself back to the ground with the same leg. Alternate legs for 30 seconds and rest for 30 seconds. Repeat three times.
• TIP: Think about rising from your head first and avoid falling forward. Move slowly at first and gradually increase your pace without changing your rhythm and timing.

Workout

Lateral Toe Dip

• Stand on top of the step with your right foot closest to the edge of the step.
• Bend your left knee to one-third squat so that 90 percent of your weight is on your left foot.
• Tap your right foot laterally as close to the ground as possible.
• Return your right foot to the top of the step, keeping the one-third squat position on your left leg and 90 percent of your weight on your left foot.
• Perform eight to 10 reps tapping your right foot.
• Repeat on the other side. Do three sets per side.

Negative Pistol Squat

• Sit on top of the step so that you have a comfortable angle on your right knee. Straighten your left leg.
• Place 90 to 100 percent of your weight on your right foot. Try to keep your left leg off the ground (regress with your left heel on the ground).
• Come up to a standing position with your right leg.
• Slowly lower to the sitting position with your weight predominantly on your right foot, left heel off or on the ground.
• Perform six to eight reps on your right leg.
• Repeat on the other side. Do three sets per side.

Single-Leg Transverse Lunge

• Stand on the ground close to the step.
• Place your left foot on the step. Keep your left leg straight.
• Shift your weight on your right leg and perform a transverse lunge (left leg straight, right knee bent).
• Return to the starting position.
• Perform eight to 10 reps.
• Repeat on the other side. Do three sets per side.

Cool-Down

Quadriceps and Psoas Stretch

• Lie flat on your back on the ground with both feet on the long end of the step.
• Place your hands at your sides with your palms facing up toward the ceiling.
• Push through both feet to raise your hips toward the ceiling. Try to get onto your upper back.
• Hold 30 seconds.

Raised Pigeon Stretch

• Place your right leg on top of the step so that your shin is parallel to the long side of the step and you have a 90-degree angle at your knee.
• Your left leg will be behind you.
• Lean forward to feel the stretch in your hips and glutes.
• Hold 30 seconds.
• Repeat with your left leg.

Photo credit: SrdjanPav, Getty Images
GIFs: Tom Casey, box24studio.com
Model: Brooke Walsh, 24 Hour Fitness