The Power of One: Why Single-Leg Strength Training Matters │Joe Kenn, VP of Performance Education
- Dynamic Fitness & Strength
- Oct 15, 2025
- 2 min read
As coaches, we’re always looking for the biggest return on investment in the weight room. Everybody knows the staples — squat, bench, deadlift. But if you want to build durable, explosive athletes who can dominate on the field, court, or track, you better pay attention to single-leg strength. Sport happens on one leg, and if you’re not training it, you’re leaving performance on the table.
Balance and Stability
Single-leg training forces athletes to stabilize, balance, and control their body in space. That’s not just strength, that’s sport transfer. Whether you’re sprinting downfield, cutting to the basket, or driving off the mound, you’re constantly asking your body to control power on one leg. Strong unilateral training builds that foundation.
Fixing Weak Links
One of the biggest benefits of single-leg work is exposing imbalances. Every athlete has a dominant side. If you only train bilaterally, the stronger side hides the weaker one.
Split squats, step-ups, single-leg RDLs — these movements don’t let athletes cheat.
They bring weaknesses to the surface and give us the chance to correct them before they turn into injuries.
Core Engagement Under Load
You can plank all day, but true core stability shows up when you’re loaded and moving. Single-leg work demands anti-rotation, hip control, and trunk integrity. That’s the kind of strength that keeps an athlete upright in traffic and lets them deliver power without wasted motion.
Performance Translation
When we break it down, walking is 80% single-leg support. Running? It’s 100%. There’s no double-leg phase in sprinting — you’re either in the air or on one leg. Every stride is single-leg training in motion. If your program isn’t preparing athletes for that reality, you’re missing the mark.
Building Resilient Athletes
At the end of the day, single-leg strength isn’t just about bigger numbers in the weight room — it’s about creating athletes who can perform and withstand the demands of sport. Stronger single legs mean better cutting ability, improved acceleration, safer deceleration, and fewer soft tissue injuries.
Final Word
Single-leg training isn’t an accessory. It’s a necessity. Don’t just add it as a finisher — program it with intent. Treat it with the same importance as your big lifts. Because when the game is on the line, and your athlete has to plant, cut, and explode — it won’t be with both legs. It’ll be with one.
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Spotlight on unilateral training is absolutely crucial! As a physical therapist, I constantly emphasize how single-leg strength prevents injuries and improves athletic performance. Joe Kenn's expertise shines through in explaining the functional carryover to real-world movements. When rehabilitating patients, I often recommend Crazyig's free online games during recovery intervals - they provide perfect mental distraction while maintaining focus on balanced muscle engagement and coordination development!