Basketball Single-Leg Strength Workout

The workout: The session lists four distinct training blocks for high school and adult players using a bench, mat, and open space. The workout contains eight specific drills, including Elevated One Legged Hip Thrusts, Dynamic Single Leg RDL, Elevated Back Foot Split Squat, One Legged Hip Thrusts, Single Leg RDL, Straight Leg Hip Thrusts, Single Leg Squat, and Calf Raises. The session focuses on single-leg strength, hip drive, and lower-body control. The drills list cues such as driving through the working heel, hinging at the hips, keeping a flat back, and monitoring knee alignment.

This basketball single leg strength workout provides a structured sequence of eight drills across four distinct blocks. The session includes posterior chain activation, unilateral quad and hip strength, hip extension, and knee stability. High school and adult players can practice these unilateral movements in any open training space with a bench or box and a mat. The routine asks players to execute specific coaching cues, such as driving through the heel, hinging at the hips, and maintaining a flat back, to practice lower-body control.

1

Posterior Chain Activation

5 min · This block contains two drills that target the glutes and hamstrings to prepare the lower body. Players observe their hip alignment and glute contraction during the extension phase.

1. Elevated One Legged Hip Thrusts3 sets of 10 reps per legPlace your upper back firmly on the bench, drive through your working heel, and squeeze your glutes at the top.
2. Dynamic Single Leg RDL3 sets of 8 reps per legHinge at your hips while keeping your back flat, then drive your non-working knee up dynamically to a balance position.

2

Unilateral Quad and Hip Strength

5 min · This block combines split-stance and floor-based movements. Players track their front thigh depth and monitor their hip line during the upward drive.

1. Elevated Back Foot Split Squat3 sets of 10 reps per legRest your back foot on the box, keep your torso upright, and lower your hips until your front thigh is parallel.
2. One Legged Hip Thrusts3 sets of 12 reps per legLie flat on the mat, bend one knee to plant your foot, and drive your hips upward to create a straight line.

3

Hip Extension and Balance

4 min · These drills emphasize hip-hinging mechanics and posterior engagement. Players observe the flat line of the back leg and the squeeze of the hamstrings.

1. Single Leg RDL3 sets of 10 reps per legKeep a slight bend in your standing knee, hinge forward from your hips, and extend your back leg straight behind you.
2. Straight Leg Hip Thrusts3 sets of 12 repsKeep your legs straight with heels on the floor, push your hips up, and focus on contracting your glutes and hamstrings.

4

Knee Stability and Calf Power

3 min · This block targets ankle and knee control. Players monitor their knee tracking and heel control during both the squatting and raising movements.

1. Single Leg Squat3 sets of 8 reps per legExtend your non-working leg forward, sit back slowly into your heel, and push back up while keeping your knee aligned.
2. Calf Raises3 sets of 15 repsPress straight up through the balls of your feet, pause briefly at the peak height, and lower down under strict control.

How to progress

Use completion of every listed dose while following the observable drill cues as a self-check. If a player cannot complete the listed dose with those cues, repeat the same dose before adding speed, repetitions, or resistance. This is a practice recommendation, not a guarantee of readiness or results.

This workout is one piece of a bigger plan — see how to build a full basketball training program around it.