A Single-Leg Workout That Helps Build Balanced Strength in Your Lower Body

The workout below is for Day 17 of the SELF 2022 Spring Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here.

Hello again, leg day! We’re going to kick up today’s lower-body workout by focusing solely on single-leg moves. We’ve already incorporated some unilateral work in this challenge, but this will be the first routine made up only of single-leg work.

On the docket for today’s single-leg workout are a couple new-to-you exercises, variations of moves you’re already familiar with. In your first superset, you’ll try out the curtsy lunge with step-through. A curtsy lunge is similar to a reverse lunge, but instead of stepping your leg straight out behind you, you’ll step backward diagonally across your body as if you were curtsying, which means you’ll be hitting your hip abductor muscles as well. The step-through at the end takes your glutes through an extra range of motion, meaning you’ll feel an even bigger burn in your butt.

The second superset introduces the single-leg glute bridge. You’re familiar with the bilateral version (where both feet stay planted on the floor)—the single-leg version just ups the ante to provide a greater challenge to your butt by reducing your base to a single foot. This is a more advanced exercise, so we recommend you do your sets with just your bodyweight. Mind-muscle connection is important here, so make sure you feel your glute on the side of your planted leg firing as you extend your hip.

The single-leg session continues with your optional EMOM finisher, where you’ll be tasked with two back-to-back lunge variations: the reverse lunge and the lateral lunge. You’ll be alternating sides each round, but, believe us, you’ll be feeling this at the end of four minutes.

One note here to keep in mind throughout your routine: It’s perfectly normal to have strength differences from one side to the other—that’s why a single-leg workout that focuses on single-sided moves are so important. But if you find one side is lagging behind the other, you may want to give your weaker side a little extra love. This might look like doing an extra round only on that side to help balance everything out. (Of course, if the difference is really significant, you may want to talk to your doctor about it.)

WORKOUT DIRECTIONS

Aim for 8 to 15 reps of each exercise in superset 1. Rest for up to 30 seconds between exercises and 1 to 2 minutes after each round. Complete 2 to 5 rounds total. Repeat for superset 2.

EXERCISES

Superset 1

• Kickstand Deadlift
• Curtsy Lunge With Step-through

Superset 2

• Single-Leg Glute Bridge
• Fire Hydrant

BONUS EMOM

After your last circuit, try the bonus EMOM: Do both moves for the recommended number of reps aiming to finish in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Repeat 4 times total (a total of 4 minutes).

• Reverse Lunge (8 to 10 reps); switch sides per round
• Lateral Lunge (8 to 10 reps); switch sides per round