Single-Leg Strength with Resistance Bands

A lower-body strength circuit working one leg at a time: Bulgarian split squats, reverse lunges, single-leg deadlifts, and single-leg glute bridges, with bands for added resistance. It improves strength, balance, and symmetry between legs.

How to play

1. Four stations marked with cones: Bulgarian split squat with the back foot on a bench, reverse lunge with a band, single-leg deadlift with the band under the foot, and single-leg glute bridge. Groups of 6.
2. Demonstrate each exercise and the mistake to avoid: knee caving in (4 min).
3. Each station: 40 seconds on the right leg, 40 on the left, and 40 to switch (2 min). Rotate clockwise.
4. Complete two full laps of the circuit (16 min).
5. At each station a partner watches and notes if one leg loses balance more or does fewer reps (2-minute debrief at the end).

Rules

• Your knee tracks over your toes; if it caves in, shorten the range of motion.
• Push the bench against the wall and make sure it does not move.
• Always start with your weaker leg so both legs get the same number of reps.

Variations

Adaptations

• Limited mobility: seated knee extensions with a band and single-leg pushes against an anchored band.
• Shy students: they choose their observing partner and notes are not shared.
• Lower fitness level: 30 seconds per leg and one lap with extra rest.

Learning goals

• Build lower-body strength with single-leg exercises.
• Improve knee and hip stability to prevent injuries.
• Spot imbalances between legs and suggest how to fix them.

Equipment for a class of 25

• resistance bands: 12
• benches: 4
• cones: 4
• yoga mats: 6

Teacher tip

Watch knee alignment on the lunge, where most mistakes happen. If you are short on benches, do the split squat with the back foot on a step.

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