Why it helps at home
Single-leg exercises let one leg handle most of the work, so a lighter external load can create a challenging set. That makes split squats, single-leg RDLs and single-leg bridges efficient when equipment is limited.
What it does not mean
Single-leg training is not inherently superior to machines or bilateral lifting. It is simply a useful way to increase per-leg challenge when you do not have much weight available.
Single-leg exercise demonstrations
These demonstrations cover the main unilateral patterns discussed above.
Split squatVideo reference: Physical-therapy demonstration
▶ Watch demoSingle-leg Romanian deadliftVideo reference: NASM
▶ Watch demoSingle-leg glute bridgeVideo reference: Physical-therapy demonstration
▶ Watch demoExternal videos are provided as visual form references. Lean Protocol is not affiliated with the video creators unless explicitly stated.