5 Single Leg Lifts To Build Speed

​Building lower body strength is important when it comes to building speed, but the most effective way to achieve maximum speed and velocity is to increase single leg strength. Single leg strength is required for explosive speed and acceleration. Sprinting is a single leg movement where each leg works individually to explode forward. Single leg strength also increases agility movements, strengthens the glutes and stabilizes hip abductors that are needed for deceleration. Single leg movements are crucial in becoming faster and more agile athletes. When training athletes, we use single leg exercises that imitate game situations. In games, athletes need to push off of one foot to move and change direction. ​

These 5 single leg exercises prepare athletes to make those movements and build up the strength they need to perform movements quickly and correctly. We suggest doing each of the following exercises 6x each leg for 3-4 sets.

1. Jumping Split Squats

• Start in a lunge position with hands on hips and chest tall
• Jump straight up, pushing evenly through both feet 
• Switch your feet, bringing your back foot forward and front foot back
• Land softly with hands on hips and chest tall

 
2. Lateral Squats

• Stand in a wide stance with feet flat and pointing straight ahead
• Squat over the left leg pushing through your heel
• Extend arms forward to shoulder height
• Alternate Sides

 
3. Step Up With Knee Drive

• Place a bench or a box in front of you and step onto it with your right foot 
• As you plant the right foot, drive your left foot up - bringing your knee up to your hip
•  Lower your left foot back down and step back onto the floor. 
• Complete all your reps on one leg, then switch to the other.

4. Kettlebell Split Squat

• Grab a kettlebell
• From a standing position, take a long step forwards as if performing a lunge
• The heel of your back foot should be raised
• Keeping your torso straight, lower your back leg slowly until your back knee almost touches the floor, then push yourself back up.
• Complete all your reps on one leg, then switch to the other. 
• Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

 
5. Bulgarian squats

• Stand 2 to 3 feet in front of a knee-high platform. Extend your right leg behind you and rest your toes on the bench. Toes can be flat or tucked based on personal preference
• Square your hips and shoulders
• Keeping your torso upright, slowly lower your right knee toward the floor - your front knee will form approximately a 90-degree angle 
• Reverse the movement and return to the starting position
• Complete all your reps on one leg, then switch to the other. ​ ​

Prepare to Perform! 
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