FUNCTIONAL

Single leg lifts are very functional exercises. They work the muscles of the legs, torso (even the neck) and depending on which version you are doing, they can help strengthen the arms. 

IMPROVE LEG STRENGTH

One of the many great things about single leg exercises is that just by lifting one leg off of the floor you immediately double the load that the muscles have to move. Considering the “load” in this case is primarily the weight of everything from the hips up, that is pretty significant. To put it numbers - the upper body/head and arms make up approximately 70% of your body weight. A 160-pound person would be lifting about 112 pounds without any added resistance, each leg would be lifting about 56 pounds. In a single leg deadlift one leg would be lifting the entire 112 pounds! This is a really good way to overload the muscle without the need for large dumbbells. If you have a stronger leg, it is pretty common for that leg to try to do most of the work in double leg exercises. Working one leg at a time is a good way to make sure each leg is working.

TRAIN HEALTHY MOVEMENT PATTERNS

This movement teaches fundamental movement patterns that help keep the joints of the feet and legs healthy and protect the spine from injury. Single leg lifts are done by keeping the spine in a neutral position and moving through the large hip joint. This is the way the body is designed to work - the spine provides a stable base and the movement happens at the large joints that move a lot - like the shoulders and hips. 

TRAIN MUSCLES TO STABILIZE JOINTS

Another big benefit of these exercises is that they train the muscles that surround the ankles, knees, and standing hip to stabilize the joint. When these joints move too much (sloppy, uncoordinated movement) the surface of the joints can become worn - this is what is commonly referred to as “wear and tear” on the joints. An important job of the muscles is to work together to stabilize the joint as it supports the weight of the body and as it moves, this is important to help absorb the impact on the joints and to keep them properly aligned so that they can move without damaging the soft tissues. Knee and ankle laxity (too much movement) can strain the ligaments of the joints. Many people with a history of ankle sprains may have been told that they have “weak” ankles. Including single-leg exercises is a great way to strengthen the muscles that stabilize the ankles. 

STRENGTHEN FOOT MUSCLES!

All single-leg exercises help to strengthen the muscles of the feet. The feet are extremely important for maintaining balance and stability There are 29 muscles that participate in the movement of the foot - 10 of these originate on the lower leg (extrinsic muscles) and 19 of them are completely in the foot (intrinsic muscles). The foot has 26 bones and 30 joints in it, it is designed for movement - tiny, precise movement that absorbs impact when we walk and helps to control balance and stability. If you are doing single leg lifts with no weight or light weight it is beneficial to do the exercises barefoot. Shoes tend to support and stabilize the foot so that the muscles don’t have to work as much. 

When you do single leg exercises all of your body’s weight is on one leg. I know that this is an obvious statement - but it always amazes me that my entire body weight is being supported on one foot. The muscles and joints of the foot and ankle need to be very healthy to hold that much weight. The increased weight bearing on one leg for a longer period of time (for the entire set), is a good way to build bone mass in the legs and hips. 

WORK THE SMALLER GLUTE MUSCLES ON THE SIDES OF THE HIPS

Single-leg exercises also work the lesser-known gluteus medius and minimus muscles. You may be familiar with these muscles and their role in lifting the leg out to the side. But, their primary function is actually to keep the hip and pelvis aligned when you are standing up. Keeping the pelvis properly positioned is important for the health of your low back and keeping the hip correctly positioned in the socket is essential not only for the health of the hip joint but also the knee, ankle and foot. Misalignment of the pelvis and hip can affect the joints above and below the area. It is not uncommon for knee, ankle, or foot pain to be caused by poor hip joint function. 

IMPROVE BALANCE

With age, our ability to balance naturally decreases. Including exercises to work on balance helps to slow or prevent this decline. It is important for people of all ages to include some balance training - this can be done every day, but at a minimum should be done 3-5 times a week. All balance exercises help to train proprioception - this is the brain’s awareness of where the body is in space.