The Strength Test Every Woman Should Pass

Can you squat on one leg?

Strong legs are one of the greatest gifts you can give your future self. 🎁

They help you move with confidence throughout all of your daily activities.

And when your legs are strong, they protect the joints in your knees, hips, and low back while improving your balance and confidence.

But here’s something many women overlook: although your legs often work together

—like when you squat or stand up from a chair—

👉 much of everyday life happens on just ONE leg at a time.

So, if you want truly strong, capable legs, it’s time to start training them that way.

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Everyday life is full of one-legged moments—your workouts should prepare you for them.

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Your JUST ONE THING to Build Strong Legs

Master the Single-Leg Squat

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A single-leg squat is one of the most functional exercises you can do because it trains your body for real life.

Every time you climb stairs, step off a curb, get into or out of the car, pull on your pants, or step over an obstacle,

…one leg is doing most of the work while the other helps with balance.

It also makes one of life’s most important movements—getting down to the floor and back up again—feel much easier.

Start with a small range of motion, use a chair or countertop for support if needed, and celebrate every bit of progress.

I have the perfect progression to a full unassisted single-leg squat for you 👇.

Get started on this important longevity move today!

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Shallow Squat to Chair: Begin by squatting with both legs to touch your bum to the arm of a chair
Staggered Squat to Chair: Next position your feet slightly offset to squat to the arm of a chair
Assisted Single-Leg Squat: Then take one foot off the floor and squat to arm of chair, plant other foot to stand back up
Unassisted Single-Leg Squat: Finally work to a full-strength squat down and back up on one leg

Extra Tip: Master each step of this progression in order, making sure you don’t have any wobbles or pain, before moving onto the next step.

Single leg exercises do more than strengthen your legs. Because your body has to stabilize on one foot, they also improve your balance, challenge your core, and build the kind of strength you use every day.
Every step you take is a one-legged movement. That’s why exercises performed on one leg (called unilateral exercises) are some of the most effective ways to improve strength, balance, and stability.
If you enjoy hiking, running, or walking on uneven trails, training one leg at a time can help you become stronger, more stable, and even more powerful with every step.