Single Leg Exercises: Lunges and Split Squats

**0 to Elite course · Lesson 19 of 100 · Level 1: Movement Foundations** Walking, running and climbing stairs all happen one leg at a time, so your training should include single leg exercises too. In this lesson you'll learn the split squat, the lunge and the step-up, in the order you should learn them. ## Why train one leg at a time In [lesson 13](https://syp-fitness.co.uk/post/how-to-squat-properly) you learned the squat, where both legs share the work. Single leg exercises put most of the load through one leg. That brings three benefits: * **Balance and control.** Your hips, knees and ankles have to work together to keep you steady. * **Evening out differences.** Most people have a stronger side. On two legs, the strong side can quietly do more work. On one leg, it can't hide. * **Strong legs with less weight.** You can work your legs hard while holding modest dumbbells, which is kinder on your back. There's a fourth benefit too: single leg strength carries straight over to sport, hiking and climbing stairs with shopping, where you're always pushing off one foot. The main muscles are your quads (front of the thigh), glutes (bottom) and adductors (inner thigh), with your hamstrings and calves helping. ## Start here: the split squat The split squat is the easiest single leg exercise to learn because your feet stay still. 1. Stand tall and take a long step forwards with one foot. Both feet point forwards, about hip-width apart, as if on train tracks rather than a tightrope. 2. Lift your back heel so you're on the ball of that foot. 3. Brace, then lower straight down by bending both knees until your back knee hovers just above the floor. 4. Push through the whole front foot to stand back up. Finish all reps on one side, then switch. Cues: "straight down like a lift, not forwards like an escalator", "front foot flat", "stay tall". Hold a wall or a post for balance at first if you need it. ## Progressing to lunges and step-ups Once split squats feel steady, add movement: * **Reverse lunge:** step backwards into the bottom of a split squat, then return to standing. Stepping back is usually easier on the knees than stepping forwards, so learn this first. * **Forward or walking lunge:** step forwards and lower down. These need more balance and control. * **Step-up:** place one whole foot on a sturdy box or bench about knee height or lower, and drive through that foot to stand up on it. Lower yourself slowly. Don't push off the floor foot. Later, you can try the rear-foot elevated split squat, where your back foot rests on a bench. It's one of the hardest leg exercises there is, so save it for when the basics are solid. ## Common mistakes * **Feet in a line.** A narrow stance makes balance hard. Keep them hip-width apart. * **Front knee caving in.** Keep it tracking over your toes. * **Short steps.** A very short stance pushes your front knee far forwards and lifts your front heel. * **Leaning and twisting.** Stay tall with your hips square. * **Only training your good side.** Start with your weaker leg and match its reps on the other side. ## How to progress and regress Start with bodyweight, 2 to 3 sets of 8 to 10 per leg. Then hold dumbbells by your sides. To make it easier, shorten the range so you don't go as low, or hold a support. If your knees are sensitive, the reverse lunge and a shorter range are usually the best starting points, and [our full guide to knee strengthening exercises](https://syp-fitness.co.uk/post/knee-strengthening-exercises) covers this in depth. If your hips or ankles feel stiff in these positions, [lesson 22 on mobility](https://syp-fitness.co.uk/post/mobility-exercises-for-beginners) will help. > **Safety:** if you have knee, hip or ankle pain, swelling, or a past injury, see your GP or a physio before loading single leg exercises. Stop if a movement causes sharp pain. Our [1-to-1 personal training](https://syp-fitness.co.uk/personal-trainer-archway-training) adapts every leg exercise to what your joints can handle today. ## Your action steps 1. Do 2 sets of 8 bodyweight split squats per leg, holding a support if you need it. 2. Note which leg feels weaker or wobblier, and start with that side from now on. 3. Try 1 set of 6 reverse lunges per leg and compare how it feels to the split squat. 4. Add one single leg exercise to each of your leg or full body sessions this week and log it. ## Frequently asked questions ### Are lunges or split squats better for beginners? Split squats are easier to learn because your feet don't move. Once you're steady, progress to reverse lunges, then forward and walking lunges. ### Why is one leg weaker than the other? Almost everyone has a dominant side from daily habits, sport or past injuries. Training one leg at a time and starting with the weaker side helps even it out. ### Are lunges bad for your knees? Not for most people when done with good form and sensible loads. Reverse lunges are usually more comfortable. If you have knee pain, get advice from a GP or physio first. ## Keep going Previous: [Lesson 18: Vertical Pulling: Lat Pulldown vs Pull-Up](https://syp-fitness.co.uk/post/lat-pulldown-vs-pull-up) Next: [Lesson 20: Loaded Carries: Farmer's Walk Benefits and Technique](https://syp-fitness.co.uk/post/loaded-carries-farmers-walk) Lost your place? 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