Why single-leg training matters
Single-leg exercises are one of the most overlooked, and most important, groups of exercises out there. Think about it: a lot of daily activity happens while standing, and at some point, standing on one leg, walking, running, skipping, jumping. The ability to balance and develop strength and power in each leg individually is essential for how well you move. Physical therapists commonly build these into a program depending on a patient's needs. Below are three of the most common, and most useful, single-leg exercises to help prepare you for a busy day, whether you're a stay-at-home parent or a worker with a long list of errands. Get checked by your doctor and physical therapist first so you know these movements are safe for you before adding them in.
Exercise one: the single-leg bridge
This exercise targets the glutes and hamstrings. Lie on your back and hold one knee toward your chest, either above the knee or behind the hamstring. Press into the ground with the opposite leg and drive your hips up toward the ceiling, clenching the glutes tightly at the top for a 3-5 second hold. The most common mistake is arching the back and rotating the hips, so it's worth having your physical therapist walk you through the first few reps.
Exercise two: the single-leg stance
This is the simplest of the three, but it tests balance and leg strength in a real way, especially useful if you're recovering from something like an ankle sprain. Keep a chair or wall nearby in case you need help balancing. Stand upright with your feet together, then lift one foot off the ground without letting your legs touch, holding the position as long as you can and tracking your time day to day. The longer you can hold it, the better. For a challenge, try varying the height of your knee, twisting your torso, or attempting a single-leg deadlift, only if you can tolerate it.
Exercise three: the single-leg hamstring curl
This one needs a stability ball or slide board and focuses on the hamstrings, glutes, and hips. Lie facing up with both legs straight and your heels resting on top of the stability ball. Press through the heels and raise your hips off the ground. Lift one leg straight up into the air, directly up from the hip, while driving the other heel into the ball. With the leg on the ball, bend at the knee and drive your hips into the air while pulling that heel toward your body, then slowly straighten the leg until your body forms a straight line, keeping the other leg up in the air, and lower back to the starting position over a 3-second count to focus on eccentric control.
If you want to strengthen these muscle groups or regain mobility after a sprain or strain, contact us to start your journey toward a stronger, more balanced you.