Forget squats — these 3 exercises improve single-leg strength, stability, and power

While traditional squats are a powerhouse movement for targeting multiple muscle groups and building functional lower body strength, they come with a hidden limitation: they don't train each leg independently. In a standard bilateral squat, your stronger leg naturally takes on more of the workload without you even realizing it, exacerbating muscle imbalances and strength deficits between your left and right sides.

To correct these imbalances, boost athletic performance like running speed, and improve overall balance, incorporating unilateral (single-leg) exercises into your routine is essential. Personal trainer Jennifer Rizzuto highlights three key exercises that target each leg separately, helping you build equal strength, stability, and power.

How to Do the Three Exercises

Before beginning any new exercise program, consult with your medical team or a certified fitness professional, especially if you have pre-existing injuries. Beginners should start with bodyweight variations to master proper form before progressing to weights.

You will need a set of moderately heavy dumbbells and a raised platform, such as an aerobic stepper or a secure step. Aim for 3 sets of 10 to 12 repetitions per side.

1. Step Up to Balance

This dynamic movement targets your quads, glutes, and deep core stabilizers while heavily challenging your balance.

• Stand facing a raised platform or stair step.
• Engage your core muscles.
• Place your left foot firmly onto the step.
• Drive through your left foot to lift your body up into a standing position on the step.
• Bring your right knee up to a 90-degree angle in front of you.
• Pause briefly for stability.
• Lower your right foot back down to the floor with control.
• Complete 10–12 repetitions before switching to the other side. Hold dumbbells to increase intensity as you progress.

2. Lateral Lunge to Balance

Lateral movements are crucial for training the body in the frontal plane, strengthening the inner and outer thighs, glutes, and hips.

• Stand tall with your feet hip-width apart and core engaged.
• Step your right foot out to the side, keeping your toes pointing forward.
• Bend your right knee, pushing your hips back and keeping your left leg straight.
• Explosively push off your right foot, returning to a standing position while driving your right knee up to a 90-degree angle.
• Pause briefly to balance, then step back out.
• Perform 10–12 reps before switching sides.

3. Single-Leg Romanian Deadlift

An exceptional exercise for strengthening the hamstrings and glutes while testing your balance and core stability.

• Stand tall holding a dumbbell in each hand, feet hip-width apart.
• Engage your core and maintain a slight bend in your standing (right) knee.
• Hinge at your hips, bringing your torso forward while lifting your left leg straight behind you.
• Lower the dumbbells toward the floor until your torso and back leg are parallel to the ground.
• Pause briefly, then squeeze your glutes to return to the starting position.
• Complete 10–12 reps on one leg before repeating on the other.

Benefits of Single-Leg Training

Strength discrepancies between the left and right sides of the body are remarkably common. Left unchecked, these imbalances can lead to poor biomechanics, joint stiffness, and chronic injury. By isolating each leg, these unilateral movements force your weaker side to catch up, dramatically enhancing your functional strength, lower body power, and overall joint stability.