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6 Single-Leg Exercises (With Dumbbells)

By: Lindsey Bomgren, CPT | April 22, 2025

Strengthen your lower body and core with these single-leg exercises. This unilateral leg day workout allows you to increase the load on each individual leg – without needing extra weights or fancy gym equipment. This workout targets the hips, hamstrings, glutes, calves and quads in around 30 minutes.

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Single-leg exercises are important to add to your training because they’re extremely functional. When you think about how you move in everyday life, you’re rarely using both legs equally. 

Walking, running, climbing stairs – it’s all about single-leg stability. Single-leg exercises mimic these movements, improving your functional strength and reducing your risk of injury. Plus, they help identify and correct muscle imbalances. If one leg is weaker, you’ll know it right away.

By focusing on one leg at a time, you actually increase the load on that working leg, which stimulates muscle growth. This makes unilateral leg exercises really great for building muscle. It’s like lifting heavier weights, but without needing actual weights. 

If you notice muscle imbalances and need to strengthen one leg, you can isolate that one leg by performing exercises like:

  • Single-Leg Romanian Deadlifts (RDLs): These challenge your balance and strengthen your posterior chain.
  • Single-Leg Squats (Pistol Squats or Modified Versions): They require incredible balance and control.
  • Single-Leg Step-Ups: Great for building stability and strength in your quads and glutes.
  • Single-Leg Balance Holds: Simply standing on one leg for a set period of time, progressing to more dynamic versions as you improve.

These leg exercises improve balance and stability by forcing you to rely on one leg. Plus, they engage your stabilizing muscles (the smaller muscles around your joints that are crucial for balance). Unilateral exercises recruit more muscles (specifically core muscles) than bilateral exercises.

Benefits of Single-Leg Training

  • Improved Balance and Stability: As we’ve discussed, they challenge your balance and coordination, which is great for improving overall athletic performance.
  • Reduced Muscle Imbalances: They highlight and correct any strength differences between your legs.
  • Increased Core Engagement: You’ll be engaging your core to maintain stability.
  • Enhanced Functional Strength: They mimic real-life movements, making you stronger for everyday activities.
  • Injury Prevention: By strengthening stabilizing muscles, you reduce your risk of injury.
  • Increased Muscle Activation: You can often generate greater muscle activation in the working leg than during bilateral (two-legged) exercises.

So, if you’re looking to build lower body strength, improve your balance and get a sneaky core workout, single-leg isolation exercises are the way to go. And you can do them all at home, no fancy equipment needed.

three women performing a lunge with a knee drive as part of unilateral leg workout

Workout Details

Strengthen your lower body and core with these single-leg exercises. 

This is a complete strength training workout targeting every muscle group in the lower body – no squat rack or barbell needed. Modifications are offered throughout, making this suitable for beginners and advanced athletes. 

For optimal results, aim for 1-2 lower body strength workouts per week, allowing adequate rest (48-72 hours) between home workout sessions for muscle recovery. Be sure to warm up properly with a hip mobility routine or knee-strengthening exercises. If you struggle with knee extension or flexion or tend to experience pain during squats and lunges, try these exercise alternatives.

Workout Equipment:

Medium to Heavy Set of Dumbbells. I recommend between 5-25 lbs, depending on your fitness level. I used 15-20 lb dumbbells to complete these single-leg exercises. Option to use your bodyweight.

Optional yoga block (or stack of books) and a step/bench.

Workout Instructions:

Follow along with the guided Unilateral Leg Day on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

  • 3 Circuits (2 single-leg strength exercises per circuit and 1 single-leg burnout exercise)
  • Timed Intervals (30 seconds of work, 15 seconds rest; complete as many reps as you can in the timed interval)
  • Repeat Each Circuit x4 Sets (x2 sets back-to-back on the right leg, then x2 sets on the left leg)
  • Perform Burnout Move After Set 2 (Right Leg) and Set 4 (Left Leg)

Workout Outline

CIRCUIT ONE:

  1. 80/20 Squat (Heel Elevated)
  2. Front Foot Elevated Reverse Lunge and Side Squat

Burnout: Front Foot Elevated Lunge Hold and Explosive Knee Drive

CIRCUIT TWO:

  1. Rear Foot Elevated Split Squat (Bulgarian Lunges)
  2. Rear Foot Elevated Single Leg Deadlift

Burnout: Uneven Suitcase Swing

CIRCUIT THREE:

  1. Lateral Lunge Knee Drive
  2. Single Leg Glute Bridge

Burnout: Kneeling Hip Thrust and Adductor Kickout 

1. 80/20 Squat (Heel Elevated)

Targets: Legs, glutes, quadriceps and core.

three women performing a staggered 80/20 squat as part of unilateral leg day workout

How to Do an 80/20 Squat (Heel Elevated)

  1. Stand with your right heel on a block and your left heel on the ground. Feet are hip-width apart. Hold a dumbbell in each hand, framing your right leg with the dumbbells.
  2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee.
  3. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing.

Modification: Keep both heels on the ground. Shift your weight so that 80% of the work is in your working leg. Hold one dumbbell at your chest in a goblet hold.

2. Front Foot Elevated Reverse Lunge and Side Squat

Targets: The glutes (outer gluteus medius), quads (including the VMO, the small teardrop-shaped muscle group that helps move the knee joint and stabilizes the kneecap) and core.

three women performing a single leg exercise (reverse lunge and step into squat)

How to Do a Front Foot Elevated Reverse Lunge and Side Squat

  1. Begin in a neutral standing position, feet shoulder-width apart. Place your right heel on a yoga block or stack of books. Hold a dumbbell in each hand at your sides.
  2. Step your left foot back into a reverse lunge, lowering down so both knees form 90-degree angles.
  3. Press through your front right heel to drive yourself forward, returning to a standing position.
  4. As you return to standing, step out to the left with your left foot. Your feet are now slightly wider than your hips. 
  5. Keep your right foot planted as you lower down into a squat, pushing your hips back and down until your hips are in line with your knees (knees are bent at 90 degrees).
  6. Drive through your heels, squeezing your glutes as you stand tall. As you stand, step your left foot back, returning to a reverse lunge position.

Modification: Omit the single-leg elevation and perform this exercise with both heels on the floor.

3. Rear Foot Elevated Split Squat (Bulgarian Lunge)

Targets: Legs, glutes, quadriceps, hamstrings, hips and core.

3 women performing bulgarian lunges single leg exercises

How to Do a Rear Foot Elevated Split Squat (Bulgarian Split Squat)

  1. Kneel in front of your bench, then place your left foot behind you on the bench, shoelaces are down. Hold a dumbbell in your left hand.
  2. Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the floor. This is the bottom of your movement.
  3. Drive through your front right heel, squeezing your right glute to stand tall. Your front glute should engage to power the movement.
  4. With control, bend your right knee to lower down to the starting position. Your back left knee should lower to the ground, making your front thigh parallel with the ground. Shoulders remain stacked over hips throughout the movement.

Modification: Perform a standard reverse lunge or split squat, keeping your back foot on the ground.

4. Rear Foot Elevated Single-Leg Deadlift

Targets: Hamstrings, core and glutes.

three women performing a single leg deadlift with rear foot elevated

How to Do a Rear Foot Elevated Single-Leg RDL

  1. Stand in front of a bench, holding a dumbbell in your left hand. Place your left foot behind you on the bench, shoelaces down. Keep a slight bend in the front right leg.
  2. Keep your hips square as you press your glutes back towards the wall behind you. Hinge at the hips and glide the dumbbell down the front side of the body until you feel a stretch along the back of your right leg. Range of motion will be different for everyone.
  3. Exhale as you press through your front heel and stand tall, returning to the starting position.

Modification: Perform a staggered deadlift from the ground, keeping 80% of your weight in your front heel and 20% in your back leg.

5. Lateral Lunge Knee Drive

Targets: Gluteus medius (the outer part of your butt used for side-to-side movements), quads, hamstrings, hip adductors and abductors, hip flexors, calves and core.

three women performing a lateral lunge with balance knee drive

How to Do a Lateral Lunge Knee Drive

  1. Stand with your feet under your hips and hold a dumbbell in your left hand.
  2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single-leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
  3. Then, drive off your right foot to reverse the movement, exploding up to center. Drive your right knee up, forming a 90-degree angle. Balance on your left foot and hold this position for a breath.
  4. Repeat, stepping out with your right foot to perform another lateral lunge.

Modification: Omit the balance challenge by tapping your right foot in rather than performing a knee drive.

6. Single-Leg Glute Bridge

Targets: Glutes, hamstrings, hips and pelvic floor.

three women lying on their backs performing single leg glute bridge as one of the best single leg exercises

How to Do a Single-Leg Glute Bridge

  1. Lie on your back, planting your right foot on a yoga block. Your left foot is extended straight overhead (ankle stacked over knee).
  2. Press through your heels to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
  3. Exhale, slowly lowering your hips to hover an inch above the mat.

Modification: Perform a staggered stance glute bridge by planting your left heel and stepping your right foot out slightly further away from your body. Keep most of your weight in your left heel, right toes popped off the ground.

FAQs

Are muscle imbalances normal?

Yes, mild muscle imbalances are completely normal. Most people have a dominant hand or foot, which naturally leads to a stronger side. However, if imbalances cause you pain or limited mobility, it’s a good idea to consult with a healthcare professional or physical therapist.

What are some leg exercises you can do with a barbell but no squat rack?

Some of my favorite barbell leg exercises that don’t require a squat rack are deadlifts and landmine lunges. I personally prefer lower-body exercises with dumbbells if I don’t have access to a squat rack. Dumbbell squats, lunges and glute bridges are great leg exercises.

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16 comments

  1. love your site
    am trying to find the pilates workouts – where have they gone?
    a dose of you guys everyday is great 🙂

    Reply

  2. I love that you are focusing more on strength. Most of 3 and recently postpartum and diagnosed with hypothyroidism- So I have to watch my cortisol spikes so I can’t thank your workouts enough. Found you during Covid and never want to leave!

    Reply

    • Samantha! So glad you’re loving the strength workouts — I’m definitely in a season where strength training is my focus and sounds like you are too! So glad you found our workouts and stay tuned we have A LOT more strength workouts coming! Praying you’re able to balance out your hypothyroidism — thyroid issues are never fun. Keep up the great work mama! -Lindsey

      Reply

  4. I absolutely loved every exercise in this workout. Circuit 2 was especially spicy! I really appreciate the effort you put in all your workouts. I have been doing them exclusively for months now and I love the changes I am seeing. Thank you so much!!

    Reply

    • Fatma! I’m so glad you loved this workout! And I hear you on circuit 2 — it was 🔥 ! I’m so glad you’re loving the workouts AND seeing results! I hope you keep coming back for more! -Lindsey

      Reply

  7. I found you during COVID and will never leave you. You are so dedicated and so much energy . I do especially love these strength training. Take care of yourself and thank you

    Reply

  8. Another fantastic NML workout! Definitely shaky legs feeling with the supersets – very challenging. Great energy from all three of you! Thanks and keep up the great work!

    Reply
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