Fitness
Best Exercises to Fix Leg Muscle Imbalance without Weights

7 Best Exercises to Fix Leg Muscle Imbalance without Weights

If you have one leg that’s stronger or bigger than the other, this article will show you how to fix leg muscle imbalance.

When we train legs, we want them to be strong and look good. But sometimes one leg ends up being bigger or stronger than the other, and this is not a good look.

Leg muscle imbalance occurs due to several reasons including, poor form, overuse of one leg, or genetics.

The good news is you can fix leg muscle imbalance no matter its cause.

Before I show you how to fix muscle imbalance realize that there’s another type of muscle imbalance that isn’t easy very visible. It occurs when one muscle is stronger than its opposing muscle. For instance, if the quads are stronger than the hamstrings or the chest is stronger than the back muscles.

Even though this type of imbalance isn’t visible, it can cause pain and posture problems. People with weak hamstrings struggle with knee and lower back pain.

Doing unilateral exercises is the secret to fixing muscle imbalances. These are exercises that train one limb at a time.

So how can you use unilateral exercises to balance out the weaker or smaller leg? You train it more!

It’s as simple as that. If your left leg is weaker, train it more than the right one. Aim for an extra 3-5 reps with the weaker leg in every set.

If you have an opposing muscle imbalance, use these exercises to strengthen your hamstrings since they’re always weaker than the quads.

Exercises to fix leg muscle imbalance

If you have leg muscle imbalances, this article will show you how to fix them without weights

Lunges

This exercise alone can fix leg muscle imbalance. You only need to do more reps with the weaker or smaller leg.

Always start your sets with the weaker leg. That way you’ll avoid doing more reps with the strong leg.

How to perform

Assume a stance wider than shoulder width. Keep your hands on the side.

Make a long stride forward with the weaker leg. Simultaneously bend both knees and lower the rear knee until it almost touches the floor. Bend the front knee to a 90-degree angle.

Slowly rise as you pull back the front leg to starting position.

Complete reps for one leg before alternating. Remember to do extra reps with the weaker leg.

Step ups

Step ups are a great squat alternative for people with bad knees. This exercise strengthens the quads, hamstrings, glutes, and calves. Use a step up box or a bench to do this exercise.

How to perform

Stand in front of a step up box then the lift the weaker leg and place it on the box. Keep its knee bent at 90 degrees.

Tighten the core and then lift the rear leg off the floor and place it on the box.

Return the rear leg to the floor and repeat. Complete reps for one leg before alternating.

Split squats

If you’re out of shape you may not be able to do this exercise. But you should build stronger legs with simpler exercises like lunges to be able to do it since it’s very effective.

Split squats tone the quads, hamstrings, glutes and calf muscles.

How to perform

Stand upright in front of a bench or chair (facing away from it).

Lift the strong leg and place it on the chair behind you.

Bend the front knee until it’s at a 90-degree angle. Make sure that the knee doesn’t extend past the toes.

Slowly straighten the front leg to return to starting position. Complete reps for one leg before alternating.

Single leg deadlift

This exercise can help fix opposing muscle imbalance, especially if you have weak hamstrings (which is the case for most people).

How to perform

Stand upright and keep your feet hip-width apart.

Lift the strong leg backward as you simultaneously bend the torso forward. Keep the back straight.

Lift the rear leg until it’s parallel to the floor. Lower the torso until it’s parallel to the floor as well. At this position, the knee of the supporting leg should be slightly bent.

Lower the rear leg as you raise the torso to complete the rep. Remember to do extra reps with the weaker leg.

Single leg hops

This exercise is popular among athletes because it strengthens the legs and builds explosiveness. Only do it if you don’t have bad knees.

How to perform

Lift the strong leg off the floor and make huge hops forward until you’re tired.

Switch legs and do fewer hops with the stronger leg.

Feel free to do backward hops if you’re strong enough.

Sing leg wall sits

Single leg wall sits are a great isometric exercise for toning the legs and glutes. Doing the exercise for a longer duration with the weaker leg will fix any leg muscle imbalance you may have.

How to perform

Stand in front of a wall (facing away from it) and keep your feet hip-width apart.

Lean on the wall and slide down until the thighs are parallel to the floor.

Lift the strong leg off the floor and hold this position as long as you can.

Switch legs and do the exercise for a shorter duration with the strong leg.

Pistol squat

Are you strong enough to do the pistol squat? Do worry if you’re not, you can hold a chair or table for support when doing this exercise.

Pistol squats are great for strengthening the quads, glutes, and hamstring.

How to perform

Stand upright and then lift one leg off the floor. Place your hands on a bench for support.

Squat with the one leg until the thigh rests on the calf then rise to starting position.

Complete reps for one leg before alternating.

Final word

With the right exercises, you can fix leg muscle imbalance. Whether it’s caused by poor form or genetics.

If you do the unilateral exercises above you’ll be able to balance your legs’ strength and size. Just remember to do more reps with the weaker leg.

Which of these exercises will you use to fix leg muscle imbalance?

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