One of the keys to building lifelong strength is also one of the most overlooked, according to physiotherapist and osteoarthritis expert Alyssa Kuhn DPT.
The key ingredient? Single-leg strength.
‘Too often people are neglecting single-leg strengthening which can lead to muscle imbalances, reduced balance and pain with activities like walking, stairs and sports,’ Dr Kuhn shared on Instagram.
‘Single-leg strengthening is important, especially if you notice one leg is stronger than the other.’
Indeed, a systematic review and meta-analysis published in BMC Sports Science, Medicine and Rehabilitation earlier this year found that unilateral (single-leg) training was more effective for improving single-leg strength than bilateral (two-leg) training.
And when it comes to her favourite single-leg exercises, Dr Kuhn is particularly keen on lunges, calling them ‘one of the most powerful leg exercises you can do, at any age’.
That’s ‘because they challenge each leg individually, helping you: build strength evenly, improve balance and stability, and make everyday movements (like stairs and walking) feel easier,’ says Dr Kuhn, who incorporates lunges into her own training at least once a week.
Why single-leg strength matters as you age
Maintaining good balance becomes increasingly important for healthy ageing, with research suggesting that your ability to stand on one leg could be a useful marker of overall health.
One 2022 study involving 1,702 middle-aged and older adults found that being unable to stand on one leg for 10 seconds was associated with an 84% higher risk of death from any cause over the follow-up period.
Importantly, that doesn’t mean poor balance itself causes an increased risk of death. But balance relies on several aspects of physical health, including muscle strength, coordination and neurological function, making it a potentially useful indicator of overall physical capability.
And there’s plenty you can do to work on it, including single-leg strengthening exercises such as lunges.
One variation Dr Kuhn particularly recommends? The reverse lunge.
While forward and reverse lunges target many of the same muscles – including the quads, glutes and hamstrings, while also challenging your core – stepping backwards can make the reverse lunge a more comfortable option for some people.
How to do a reverse lunge
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- Stand with your feet shoulder-width apart, with your hands by your sides, on your hips or holding weights if you’re progressing from bodyweight reverse lunges.
- Step your right foot back around one and a half times your normal stride length, landing on the ball of your foot with your heel raised.
- Lower your back knee towards the floor until it almost touches the ground, aiming for roughly a 90-degree bend in your front knee.
- Push through the heel and mid-foot of your front leg to return to standing, bringing your right foot back in line with your left.
- Complete all your reps on one side before switching, or alternate legs with each rep.
3 alternatives if reverse lunges feel too challenging
If you’re not yet comfortable performing a full reverse lunge, Dr Kuhn recommends trying one of these variations.
1. Front-foot elevated lunge
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2. Single-leg modified squat
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3. Upper-body supported single-leg squat
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.