Train
Lower · Push

Single-Leg Strong 20

Single-Leg Strong 20 preview
Lower · 20 min
Single-Leg Strong 20

Every leg, one at a time. Fixes imbalances built up from years of pushing one pedal.

20 min
Push
Truck stop
Session timer
0:00

Space needed

6ft x 6ft, cab step

Warm-up

  • Cossack Squat
    6/side

    Sit into one heel, other toes up.

  • Reverse Lunge
    8/side

    Long step, tall torso.

Circuit — 3 rounds

Straight through, 60s between rounds
  • Bulgarian Split Squat
    10/side

    Rear foot on step, front knee over middle toe.

  • Curtsy Lunge
    10/side

    Cross the back leg behind, sit into the front glute.

  • Step-Up
    10/side

    Full weight through the top foot.

  • Forward Lunge
    10/side

    Step long, drop the back knee, drive out of the front heel.

Finisher

  • Pistol Squat (assisted ok)
    3-5/side / 60s

    Hold onto the trailer for balance if you need it.

Coach note

Single-leg work fixes what bilateral squats hide. This is where real athlete-level strength gets built.