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Cycling requires balance in the muscles of the lower body. You want your right side and your left side to be strong in order to get the most out of every 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 are putting in the effort, you need a single leg workout in your schedule. Fortunately, we have the best for you here.
This routine, created by Aaron Borroughs, CSCS, certified strength and conditioning trainer based in Easton, PA, will not only challenge your balance and single-leg stability, but he will also work your legs from all sides. You hit the main muscle groups that activate when you pedal: the quadriceps, calves, hamstrings and glutes. You’ll also feel it in your core, as your midsection muscles activate to keep you stable.
As you work through the three supersets—meaning you alternate between two exercises—in this single-leg workout, be sure to move slowly and with control. You must know how to do a traditional deadlift and lunge before performing this routine.
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Because this will test your balance, go for bodyweight first if you’ve never done leg strength exercises before or are new to exercise. Add weight as you get stronger and keep increasing 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 instructed, or follow 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, along with the number of rounds described.
Warm-up, 1 round
1. Skaters
Stand with your feet hip-width apart. Take off with the left foot to jump to the right, landing on the right leg and returning the hips. The left leg goes behind the right. Then start with the right foot and jump to the left, landing on the left leg and returning the hips. The right leg goes behind the left. Continue alternating for 30 seconds.
2. Single Leg Jump
Stand on the right leg, arms bent at 90 degrees. Ascend by bringing your arms forward as you jump. Land lightly. Repeat for 30 seconds. Then switch sides.
3. Bunny hop
Stand with your feet hip-width apart, your arms bent at 90 degrees. Jump on both feet, bringing your arms forward as you jump. Land lightly. Repeat for 30 seconds.
Superset 1, 3 rounds
1A. Reverse lunge with knee pad
Stand with your feet hip-width apart, holding a dumbbell in each hand along the sides. Step back with the right leg, both knees bent at 90 degrees, the left front knee going over the toes and the right back knee floating just above the floor. Press the left foot on the ground to get up, the right foot forward. Drive the right knee towards the upper chest. Step back with the right foot. Repeat. Do 10 reps. Then switch legs.
1B. side slit
Stand with your feet hip-width apart, holding a dumbbell in each hand in front of you. Take a big step to the right with the right leg, bending the knee and sending the hips back. Keep your back flat and your left leg straight, with the dumbbells inside your right foot. Push the right foot off the ground to stand up, right foot stepping back hip-width apart. Repeat. Do 10 reps. Then switch legs.
Superset 2, 3 laps
2A. Reverence slot
Stand with your feet hip-width apart, holding a dumbbell in each hand along the sides. Step the right foot back diagonally behind you, keeping the hips and shoulders facing forward. Bend both knees about 90 degrees, the left front knee over the toes and the right back knee just above the floor. Cross the left foot to get up, the right foot 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 through the sides. Keeping chest high and core engaged, bend both knees to lower yourself to the floor, knees bent at 90 degrees and left front knee over the toes, right back knee hovering just above the floor. Drive through the feet to straighten the legs, keeping the knees soft. Repeat. Do 10 reps. Then switch legs.
Superset 3, 3 rounds
3A. Romanian Single Leg Deadlift
Stand with your feet hip-width apart, holding a dumbbell in your right hand. Shift the weight to the left foot by lifting the right foot off the ground. Pull the shoulders down and back; engage the kernel. Hinge at the hips sending the buttocks back, the torso lowering to the floor and the right leg lifting behind you. Keep the dumbbell close to your body and your back flat. Cross the left foot to stand up, extending the hips. Repeat. Do 10 reps. Then switch legs.
3B. One leg glute bridge
Lie face up, left foot planted on the floor, knee bent. Raise the right leg towards the ceiling. With the trunk engaged and a slight tilt of the pelvis towards the ceiling, step the left foot to lift the hips towards the ceiling. Avoid lifting with your lower back. Pause, then slowly lower the hip back to the floor. Repeat. Do 10 reps. Then switch legs.
Associate Editor, Health and Fitness
Mallory Creveling, an ACE-certified personal trainer and RRCA-certified running coach, joined Runner’s World and Bicycling team in August 2021. She has over a decade of experience in fitness, health and fitness. nutrition. As a freelance writer, her work has appeared in Women’s Health, Self, Men’s Journal, Reader’s Digest, and more. She has also held editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynian, she is now based in Easton, PA.