Single-leg strength and stability are essential for efficient movement in both everyday life and sport. Training one leg at a time can improve balance, coordination, and lower-body strength while helping identify and reduce side to side imbalances that may affect movement quality.
B-Stance Deadlift
- Stand with feet hip width apart holding dumbbells
- Take a small step back with one foot, placing those toes in line with the front heel
- Shift 85-90% of your body weight onto the front leg
- Push hips straight back while lowering the weights down the front of your shin
- Push hips forward and squeeze your front glute to return to the top
Sets: 3
Reps: 4-8
Farmer Carry with Marching
- Hold a dumbbell in each hand, one by your side and the other overhead
- Stand tall and brace your core
- Slowly march in place, lifting one knee at a time Keep your torso upright and avoid leaning from side to side
Sets: 3
Reps: 4-8