Single-Leg Support · Weights

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

Duration31:05

Exercises6

ModeWeights

PhaseFoundation

Time31:05

Exercises6

ModeWeights

Exercises

6 exercises

Step-up3 × 6 repsper-side

Moderate to moderately heavy. Tempo: Controlled drive.

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

Hip thrust3 × 6 repsboth

Moderately heavy. Tempo: Fast up / controlled down.

Keep ribs downFinish through the glutesPause briefly at the top

Single-leg deadlift3 × 6 repsper-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 raise3 × 10 repsboth

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

Use full rangePause at the topLower slowly

Side plank2 × 30 secper-side

Shorter hold with perfect shape beats a long sloppy one.

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

Bird-dog2 × 30 secalternating

Make the pause honest.

Reach long through heel and handPelvis stays levelPause before switching

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.