VeloWorkout

Training

Dashboard
Plans
Workouts
Training Log
Analytics

Build

Builder
Routes
Videos

Tools

Coach
Activity Analyzer
Free Ride
FAQ
Blog

Settings
About
Privacy

Workouts

Workout

WorkoutsWorkout

New Workout

Single-Leg Support · Weights | VeloWorkout

Single-Leg Support · Weights

Strength

31m 5s

Unilateral leg work, hip extension, and calf support for steadier force on each pedal stroke.

Start workout

Duration

31m 5s

Blocks

Mode

With weights

Strength session breakdown

Primary mode, exercises, and coaching cues.

Mode

With weights

Phase

foundation

Exercises

Step-up

3 x 6 reps

per-side

Moderate to moderately heavy. Tempo: Controlled drive.

Lead leg does the workStand fully tall at the topLower with control

Hip thrust

3 x 6 reps

both

Moderately heavy. Tempo: Fast up / controlled down.

Keep ribs downFinish through the glutesPause briefly at the top

Single-leg deadlift

3 x 6 reps

per-side

Bodyweight or light dumbbell to stay precise. Tempo: 3 down / 1 up.

Reach the trail leg long behind youKeep the hips squareOwn the return to standing

Standing calf raise

3 x 10 reps

both

Add load only if range stays honest. Tempo: 2 up / 2 down.

Use full rangePause at the topLower slowly

Side plank

2 x 30 sec

per-side

Shorter hold with perfect shape beats a long sloppy one.

Stack shoulders and hipsStay long through the top legBreathe behind the brace

Bird-dog

2 x 30 sec

alternating

Make the pause honest.

Reach long through heel and handPelvis stays levelPause before switching

Training purpose

Single-leg force and pelvic control with lower systemic fatigue than a full heavy day.

Move cleanly through the full range before adding load.

The lead leg should do the work on every step-up rep.

Useful when you want sessions that match tags such as strength, cycling-support, weights, single-leg.

Session summary

Ratings, tags, and related sessions.

Phasefoundation