What unilateral training adds, and what it does not
A single-leg exercise asks one leg to produce the force while the rest of the body keeps you balanced. The research comparing it with training both legs together is small, and it points to specificity rather than a winner.
- A 2025 meta-analysis by Kassiano and colleagues pooled nine studies. It found no significant difference in muscle growth between training one leg at a time (unilateral) and both together (bilateral). Bilateral training raised bilateral strength more, and unilateral training raised unilateral strength more.
- A 2022 meta-analysis by Liao and colleagues pooled 14 studies of people aged 16 to 26. Unilateral training improved jumping on one leg more, bilateral training improved strength on both legs more, and there were no significant differences for strength on one leg, sprint speed or change of direction.
- The limits: both reviews were built on a small body of studies with a moderate risk of bias or moderate quality, and the 2022 review covered young participants only. Neither shows that one approach is better overall, and neither was about injury.
The American College of Sports Medicine's 2009 position stand already lists both bilateral and unilateral exercises among the features of a well-designed strength programme. Read together, the evidence says: keep your squats and deadlifts, and add unilateral work beside them. For the floor you would train on, see strength training at RPM.
The main exercises, from split squat to leg press
| Exercise | How it works | Easier version | Harder version |
|---|---|---|---|
| Split squat | Feet staggered front to back, you lower straight down and stand up again without moving the feet | Hold an upright of a rack or a cable tower for balance | Back foot raised on a bench |
| Reverse lunge | Step backwards into the split position, then return to standing | Shorter step, hand on a support | Dumbbells held at your sides |
| Step-up | Place one foot on a box and stand up on it, lowering under control | A low step box | A higher box, or a dumbbell in each hand |
| Single-leg hinge | A Romanian deadlift on one leg: hips go back, the other leg rises behind you | Fingertips on a bench or a wall | A kettlebell or dumbbell in the opposite hand |
| Leg press, one leg | The plate-loaded leg press with one foot on the platform | Light plates and a short range | More plates, full controlled range |
Every row is a multi-joint exercise, so it trains the thigh and hip muscles together. If you are new to the plan notation for one-sided sets, such as 3 × 10 /side, how to read a gym workout plan explains it.
Choosing your first variation
Pick the version that lets you finish every rep in control, even if it feels too easy. Balance limits most people on day one far more than strength does, so a hand on a support is a sensible start, not a cheat.
- If you wobble on the split squat, hold a rack upright or cable tower with one hand and use no weight for the first session.
- If stairs are easy but lunges feel awkward, start with step-ups on a low box. The step box keeps the movement short and predictable.
- If the hinge on one leg tips you over, keep the toes of the back foot lightly on the floor, like a kickstand, until the balance comes.
Loading with dumbbells, kettlebells and plates
| Hold | What it changes |
|---|---|
| One dumbbell or kettlebell at the chest (goblet) | Easy to set up and keeps the torso upright, but limited by how much you can hold in front |
| A dumbbell in each hand at your sides | Lets you hold more load once balance is solid |
| One weight on the side opposite the working leg | The trunk has to resist leaning, which adds a balance challenge |
| Plates on the leg press | Small, precise jumps in load with no balance to manage |
For people new to resistance training, the ACSM position stand suggests working in the 8 to 12 repetition range and raising the load by 2 to 10 per cent once the target is beaten by one or two reps. Dumbbell jumps are often bigger than that, so add reps first and change the weight when both legs pass the top of the range.
Many coaches start each set on the weaker side and match the reps on the stronger one. Your log will show whether the gap between legs is closing over the weeks.
Where single-leg work fits in a week
The ACSM position stand puts large muscle groups before small ones, exercises that use several joints before those that use one, and harder work before lighter work. Lifts on one leg use several joints but are usually lighter than a barbell squat or deadlift, so most plans place them straight after the main lift on both legs. Compound lift training covers how to order those main lifts.
One way to fit single-leg work into two full-body sessions.
| Session | Main lift | Single-leg exercise | Sets and reps |
|---|---|---|---|
| A | Squat or leg press | Split squat | 2 to 3 sets of 8 to 12 on each leg |
| B | Romanian deadlift | Step-up, or the hinge on one leg | 2 to 3 sets of 8 to 12 on each leg |
Training each leg separately roughly doubles the time a set takes, so budget for it in a short session. The upper body still needs its share: how to train your back at the gym covers the pulling side of the same sessions.
Where sets on one leg go wrong
| Fault | What you notice | Fix |
|---|---|---|
| Stance too narrow | You wobble sideways on a split squat or lunge | Set the feet as if on two train tracks, not on one tightrope |
| Pushing off the back foot | On a step-up the bottom leg does the lifting | Lift the toes of the bottom foot and let the top leg do the work |
| Hips twisting open | On the hinge, the hip of the raised leg rotates towards the ceiling | Point both hip bones at the floor and use a lighter weight |
| Dropping into the rep | The lowering takes no time at all | Count two seconds on the way down |
| Uneven sets | One leg always gets more reps than the other | Start on the weaker side and stop the stronger side at the same count |
If a knee, a hip or your back hurts during these exercises, stop and get it checked by a doctor or physiotherapist.
Single-leg training at RPM
RPM is one club, on Level 4 of AD HUB Sports Complex in Al Manhal. Its floor photos show dumbbells, benches, a squat rack, multi-station cable towers and a plate-loaded leg press, and the functional area has kettlebells and step boxes. That covers every exercise above. The women-only Ladies section has its own strength equipment, so ask which pieces are there.
A coach can pick your first variation and watch the faults above. If your interest in one-leg work is mainly for the glutes, glute-focused strength training covers the exercise choices and weekly sets for that goal.
Sources
- Kassiano W, Nunes JP, Costa B, et al. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine, 2025
- Liao KF, Nassis GP, Bishop C, et al. Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Biology of Sport, 2022
- American College of Sports Medicine, position stand: Progression models in resistance training for healthy adults (2009)
Questions, answered.
Do single-leg exercises replace squats and deadlifts?
No. The 2025 meta-analysis found each kind of training built strength mostly in its own form, so keep both. Single-leg work sits beside the main lifts rather than instead of them.
Will single-leg work help my running or football?
The 2022 review found it improved jumping on one leg more than bilateral training did, in young participants. That is not proof for your sport, so count it as one useful tool alongside sport practice.
Is the leg press one leg at a time worthwhile?
Yes, especially early on. It trains one leg with no balance to manage and lets you add load in small steps, which suits beginners and anyone who finds lunges awkward.