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Incorporating single-leg exercises can help you identify and address any muscle imbalances.
This is not an excuse to have a large strength difference in one leg versus the other.
Everyone can benefit from adding single leg exercises to their workouts, Dr. Wickham says.
physical therapist and founder of Movement Vault
Here are seven major benefits of single-leg exercises.
Single-leg exercises are effective for improving strength differences and imbalances in one leg versus the other.
Performing single-leg exercises forces your dominant leg to work just as hard as your non-dominant leg.
You may not even realize how much your dominant side takes over until you try these exercises.
These findings can be translated to other leg-dominant sports, too.
Standing on one leg forces your stabilizing muscles, including your core and glutes, to activate.
The more you work on single-leg exercises, the stronger these stabilizing muscles become.
When standing on one leg, your core muscles must work hard to keep you stable and secure.
Even though these exercises mostly strengthen your legs, they are also working your abdominals at the same time.
physical therapist and founder of Movement Vault
Theyre important to ensure muscle imbalances dont develop.
For example, doing a single-leg calf raise on your right side helps strengthen your left calf.
Researchers say it has to do with the neural pathways being connected to both sides of the body.
These types of exercises also help improve range of motion in your leg.
Some sports also require you to push off or jump on one leg.
These skills are useful for all sports.
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Everyone can benefit from adding single leg exercises to their workouts.
These exercises can be performed with added weight or bodyweight only, Dr. Wickham says.
If you have had any recent leg injuries, talk to your doctor before starting a new exercise routine.
Stop if you have any pain with any exercise.
Bulgarian split squat
This single-leg exercise strengthens it allyour glutes, quads, hamstrings, and calves.
Your core also works hard to keep you balanced and stable.
This move is also a fabulous way to improve your balance and stability.
you’re able to start without weight until you get the form down.
Because there is also a rotational component to it, it also improves hip mobility.
Single-leg glute bridge
Youre probably familiar with theglute bridge exercise.
It also strengthens your hamstrings, quads, and calves.
In addition, your core muscles will be working hard to keep you stable throughout the motion.
It strengthens your glutes, hamstrings, quads, calves, and core muscles.
If you have any knee pain when doing this exercise, you should stick to the standard double-leg squat.
To make it more difficult, you’ve got the option to do jump squats on one leg.
you’re able to hold dumbbells in each hand for added weight.
Single-leg calf raise
For those looking to build up their calf muscles, this single-leg version is very effective.
In addition to strengthening, this exercise increases the flexibility of your calf.
Hold dumbbells for added weight and to build up muscle mass more quickly.
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