Cyclists, You Need This Single-Leg Workout for Peak Performance
Cycling requires a balance of the lower body muscles. You want both your right and left side strong so you can get the most out of each pedal stroke—instead of one leg doing all the work, while the other spins without power. So, to make sure both sides of your body put in the effort, you need a single-leg workout on your schedule. Thankfully, we have the best one for you right here.
This routine, created by Aaron Borroughs, C.S.C.S., certified strength and conditioning coach based in Easton, Pennsylvania, will not only challenge your balance and single-leg stability, but it will also work your legs from all sides. You hit the major muscle groups that power up as you pedal—quads, calves, hamstrings, and glutes. You’ll feel it in the core too, as your midsection muscles fire to keep you steady.
As you work through the three supersets—that means you alternate between two exercises—in this single-leg workout, make sure to move slowly and with control. You should know how to do a traditional deadlift and lunge before performing this routine.
Because this will test your balance, go for bodyweight first if you haven’t done leg strength workouts before or if you’re new to exercise. Add weight as you get stronger, and continue to increase the load as you build strength and power.
How to use this list: Add this workout to your schedule once or twice a week. Follow the plan below as shown, or follow along with Borroughs in the video above for the full routine so you can learn proper form. The workout will take about 30 minutes.
You’ll need a medium to heavy set of dumbbells (but again, skip the weights if you’re new to training). Do each exercise for the time or reps listed below, as well as the number of rounds described.
Warmup, 1 round
1. Skaters
Stand with feet hip-width apart. Drive off left foot to hop to the right, landing on right leg and sending hips back. Left leg reaches behind right. Then, drive off right foot and hop to the left, landing on left leg and sending hips back. Right leg reaches behind left. Continue alternating for 30 seconds.
2. Single-Leg Hop
Stand on right leg, arms bent 90 degrees. Hop up, bringing arms forward as you jump. Land lightly. Repeat for 30 seconds. Then switch sides.
3. Bunny Hop
Stand with feet hip-width apart, arms bent 90 degrees. Hop up on both feet, bringing arms forward on the jump. Land lightly. Repeat for 30 seconds.
Superset 1, 3 rounds
1A. Reverse Lunge With Knee Drive
Stand with feet hip-width apart, holding a dumbbell in each hand down by sides. Step back with right leg, both knees bending 90 degrees, with front left knee tracking over toes and back right knee hovering just above the floor. Drive left foot into floor to stand up, right foot stepping forward. Drive right knee up toward chest at the top. Step right foot back down. Repeat. Do 10 reps. Then switch legs.
1B. Lateral Lunge
Stand with feet hip-width apart, holding a dumbbell in each hand down in front of you. Take a big step out to right with right leg, bending knee and sending hips straight back. Keep back flat and left leg straight, dumbbells on the inside of right foot. Drive right foot into floor to stand back up, right foot stepping back to hip-width. Repeat. Do 10 reps. Then switch legs.
Superset 2, 3 rounds
2A. Curtsy Lunge
Stand with feet hip-width apart, holding a dumbbell in each hand down by sides. Step right foot back on a diagonal behind you, keeping hips and shoulders facing forward. Bend both knees about 90 degrees, front left knee tracking over toes and back right knee hovering just above the floor. Drive through left foot to stand back up, right foot stepping forward. Repeat. Do 10 reps. Then switch legs.
2B. Split Squat
Stand in a staggered stance, left foot forward, holding a dumbbell in each hand down by sides. Keeping chest tall and core engaged, bend both knees to lower to the floor, knees bending 90 degrees and front left knee tracking over toes, back right knee hovering just above the floor. Drive through feet to straighten legs, keeping knees soft. Repeat. Do 10 reps. Then switch legs.
Superset 3, 3 rounds
3A. Single-Leg Romanian Deadlift
Stand with feet hip-width apart, holding a dumbbell in right hand. Shift weight to left foot, lifting right foot off floor. Pull shoulders down and back; engage core. Hinge at hips by sending butt straight back, torso lowering toward floor and right leg lifting behind you. Keep dumbbell close to body and back flat. Drive through left foot to stand up, extending hips. Repeat. Do 10 reps. Then switch legs.
3B. Single-Leg Glute Bridge
Lie faceup, left foot planted on floor, knee bent. Lift right leg straight up toward ceiling. With core engaged and slight pelvic tilt toward ceiling, drive through left foot to lift hips up toward ceiling. Avoid lifting with low back. Pause, then slowly lower hip back down to floor. Repeat. Do 10 reps. Then switch legs.
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