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Deadlift or a Romanian deadlift lunge. A single leg knee-oriented exercise, such as an upright-torso lunge or knee tap squat. Don't think of single-leg and double-leg exercises as interchangeable. You'll still want to do lower body lifts with both legs. Why? Because compound lower-body movements place you in a wider base of support, force you to use both your legs and your hips together, and coordinate many muscles in order to move big loads, which is very metabolically taxing. Health2wealthclub In contrast, unilateral leg-training exercises force you into a narrow base of support, which works your legs and hips in a slightly different manner – a manner that's often closer to how your legs work during sports since many athletic actions (think running and cutting) are single-leg dominant. Of course, they also force you to focus on controlling and using one side at a time, which is great Health2wealthclub for strengthening your weaker, less coordinated side. The Science Single-leg performance during sidestep cutting may be a better indicator of how an athlete will move in sport activities, and therefore may be a better predictor of injury risk than bilateral drop jump testing (1). Although this example applies better to the sporting realm, the following studies can also be applied directly to your workout planning. One study suggested using single-leg performance to detect deficits in unilateral force development, while another Health 2 Wealth Club study showed that a 15% or greater variance in closed-kinetic chain strength (or movement control in single-limb performance) between the right and left leg is a good indicator of increased injury risk (2,3). Meaning, if one leg is significantly stronger or more controlled.