ShareTop 4 Single Leg Exercises
I often get this question…
“KV, what are the best exercises I can do to lose fat on my stomach?”
Before you buzz in with your answer… it’s NOT an ab or core exercise.
You see, you need to do exercises that use the biggest muscle groups in your body at the SAME time – not your stomach.
I’m talking about your legs.
In today’s article, I’ll share the single leg moves to help you improve your hip mobility, stability and leg strength to speed up your burning fat.
Your glutes, hamstring, quads are in for a treat. 
The best part? These exercise don’t require big machines or a gym membership. In fact, I hate the leg extension machine… hamstring curl machine… and the damn calf raise machine.
There’s no need for machines like this in a time efficient fat loss workout routine.
Hang on.
When was the last time you took the stairs instead of the elevator?
*crickets chirping*
OK, take the stairs next time. It’s interval training at it’s finest. This is one simple way to incorporate fitness into your busy lifestyle.
Incorporating bodyweight step-ups and single leg Romanian deadlifts in your workout is a great place to start.
So why do we avoid using single leg movements in workout programs? For one, most trainers don’t know about these exercises, or how to program them in a fat loss routine.
They also require the next level of Balance and Co-ordination…
HERE’S A CHALLENGE FOR YOU
This is a test for you right now. Single Leg Balance Test.
Think this looks easy? Try it.
- Find a cone or anything that is about 12 inches high.
- Stand about 36 inches behind it.
- First, balancing on your nondominant leg (usually the left), reach forward and touch it with your dominant hand (usually the right) while extending your dominant leg behind you for balance.
- Without touching the ground with your dominant foot, return to starting position and repeat as many times as you can without losing your balance.
- Repeat on the opposite leg.
How did you go?
Awesome job if you managed 10 reps. You can start at Level 3.
If you struggled or lost your balance, start at Level 1.
With time and practice you will see a remarkable improvement in your ability to move – and the more efficient your movement, the more calories you can burn when you train.
Let’s go!
Top 4 Single Leg Exercises
LEVEL ONE: Step-Up
This move is totally undervalued in workout programs. Great place to start for balance and stability, plus it’s an excellent compound move to train your legs. The muscles targeted in your legs will depend on the height of the step. This is an easy reference guide:
Higher step = glutes and hamstrings
Lower step = quads and calves
Movement
- You need to find a bench or a step. Start with a low step (about 12 inches) if you have knee or balance issues and work your way up from there. Before you add resistance, we want the movement to be perfect. Once you’ve got it down, hold dumbbells by your side.
- Put your left foot flat on the step, and the right foot on the floor.
- Push down through the heel of your left foot and lift yourself up so your right thigh is parallel to the floor.
- Keep your chest and torso upright during the movement.
- Hold this position for 3 seconds, keeping all the weight on your left leg. Lower your right foot to the floor and repeat.
Ready for the Next Level? Aim to do 3 sets of 15 reps on each leg before moving to Level 2.
LEVEL TWO: Offset Step-Up
Here’s an awesome progression to challenge your core and stability.
The limitation of holding dumbbells by your side in the previous exercise is your gripping muscles give out before your legs do. No such problem here!
Movement
- Set yourself up in the same position as the previous step up. Hold a kettlebell or dumbbell at shoulder height on the side of your working leg (ie the leg that remains on the step.)
- Do the same movement as the step up listed above.
- Remember to keep your chest up and core tight. If you’re feeling strong and stable, add an overhead press to the movement.
Ready for the Next Level? Give yourself at least 2-3 weeks on this level (ideally 4 weeks), and make sure you can do 3-4 sets of 10-12 reps before moving up. Don’t be afraid to use a heavy dumbbell.
LEVEL THREE: DB Single-leg Romanian Deadlift
This is a seriously awesome move. It’s really important to get the form right. Take your time, work in a “usable” range of motion meaning it’s OK if you can’t get the full range to begin with.
KV, is it cheating to hold onto something to support yourself? Yes, it definitely is. You are also defeating the whole purpose of the exercise. If you struggle to pass the balance test at the start, go back a level and work on perfecting the previous move.
Movement
- Hold a pair of light dumbbells by your side and stand with feet hip-width apart. (I’m using a Sandbag in the picture above).
- Hinge at your hip and bend your torso towards the floor as you extend one leg behind you.
- Keep your neck packed in neutral position.
- Lower the weights until they are just past the knee of your working leg. Your arms should be hanging straight down from your shoulders.
- Your neck, torso and extended leg should form a straight line.If you have great range of motion and balance, that straight line will be parallel to the floor. The key to perfect form is to keep your body in a straight line.
- Return to the starting position, and keep all your weight on the working leg. Try to “pull” yourself back through the heel and squeeze your glutes without tipping over. Be cool lovely people.
Ready for the Next Level? This is a tough exercise to do with perfect form. The first time you try it, do bodyweight only. When you can do 3 sets of 15 reps with your bodyweight, add light resistance. When you can do 3-4 sets of 8-10 reps with a challenging weight, you can try level 4.
LEVEL FOUR: TRX Single Leg Squat
Thank gawd for the TRX or we’d all have difficulty progressing to the single leg squat.
The TRX gives you support, and helps to increase your range and build strength and stability in your working leg before you try it unassisted.
Movement
- Attach the TRX to a fixed overhead support or chin up bar. Facing the anchor point, lightly hold the handles and stand with feet together. If it’s your first time doing this exercise, keep tension in the straps but try not to white-knuckle grip it.
- Lift one foot off the floor and extend your leg out in front of you. Push your hips back, as if you were to sit on a chair. Hold the bottom position for a moment and then return to the start. Do all the repetitions for one leg before you repeat with the other.
The Final Word
Even though climbing stairs is a must do activity in life, for some reason people feel they don’t need to include step ups or single leg exercises in a workout program.
Trust me, it will make a huge difference to your stability and training performance. Training your legs with these specific single-leg moves will get you faster fat loss results.
If you want to lose you belly fat with fast and fun HIIT workouts, click on over to this link below to grab your FREE 10-minute bodyweight workout routine.
==> Grab my FREE 10 Minute HIIT Workout Video Here
Yep, it’s 100% FREE!
And I’ll be right there coaching you through every single rep.
Enjoy 
Have an awesome day!
Your Coach,
Kate “KV” Vidulich
KV
3 Replies
Top show Kate. I enjoy your work. It’s my style on how I train myself & clients
Like u I gain all Rd results
Cheers Grant from Nerang QLD Australia.
Happy to help Grant! Awesome to hear this is your style too. Rock on!
Great article…as ever, Kate
However, am sure you know as well as I do that a TRX isn’t necessary to perform a one-legged or full pistol squat…a resistance band wrapped round a door handle, a doorway, or dog leash, all do just as well. I sometimes do one-legged variations (e.g. crossing one foot over the opposite thigh squats, pistol squats, RDLs) in train corridors to pass the time on journeys!