Uneven Leg Strength? Here’s Why and How to Fix It

Have you ever noticed that one leg feels stronger than the other during squats, lunges, or running? You’re not imagining things. Most people have a dominant leg, and leg strength imbalances are completely normal, says Chloe Costigan, DPT, co-owner of Mobility Doc.

While some asymmetry is natural and even beneficial, significant muscle imbalances can lead to poor movement patterns, compensation, and increased injury risk. Here’s why one leg might be stronger than the other and what you can do to even things out.

Why Your Dominant Leg Is Stronger

Your dominant leg is usually the stronger one, and there are a few key reasons why:

• Hand dominance translates to leg dominance. If you’re right-handed, you likely use your right leg for tasks like kicking, stepping forward, or pushing off. Over time, this leads to increased strength on that side.

• Your activity favors one side. Sports like soccer, hockey, and basketball often require repetitive movements that strengthen one leg more than the other. Even runners can develop imbalances based on the surface they train on, such as a sloped road or always running in the same direction on a track.

• A past injury forced compensation. If you’ve ever had a knee or ankle injury, you may have subconsciously relied more on your uninjured leg, creating an imbalance that persists long after recovery.

When Your Non-Dominant Leg Is Stronger

While less common, sometimes the non-dominant leg is stronger because the dominant leg is overworked and tight, limiting its ability to gain strength. Tight hip flexors or weaker glutes on the dominant side can also shift strength to the non-dominant leg.

When Leg Strength Imbalances Become a Problem

Having a stronger leg isn’t an issue until it affects movement, performance, or causes pain.

"When asymmetry becomes excessive, it can lead to poor gait mechanics, muscle strain, or even chronic pain," Costigan says. Athletes are particularly vulnerable since they rely on balanced strength and flexibility for optimal performance.

How to Strengthen Your Weaker Leg and Restore Balance

To correct leg strength imbalances, incorporate unilateral (single-leg) exercises into your workouts. These moves improve stability, strength, and muscle coordination on both sides.

1. Bulgarian Split Squat

This exercise targets the quads, glutes, and hamstrings while forcing each leg to work independently.

How to do it:

• Stand a few feet in front of a bench or box, facing away from it, and hold a dumbbell in each hand.

• Place the top of your left foot on the bench behind you.

• Bend your right knee to lower your hips, keeping your torso slightly forward.

• Press through the middle of your right foot to return to standing.

• Repeat for all reps, then switch legs.

2. Single-Leg Deadlift

This move strengthens the hamstrings, glutes, and core while improving balance.

How to do it:

• Stand on your right leg while holding a dumbbell in each hand.

• Hinge at the hips, extending your left leg behind you for balance.

• Lower the dumbbells toward the ground until your torso is nearly parallel to the floor.

• Return to standing, keeping your back straight.

• Repeat on the opposite leg.

3. Reverse Lunge

A great beginner-friendly unilateral move that improves leg strength and stability.

How to do it:

• Stand with your feet hip-width apart, holding a dumbbell in each hand.

• Step back with your left leg, lowering into a lunge.

• Keep your right knee at a 90-degree angle and your chest upright.

• Push through your right heel to return to standing.

• Repeat on the other side.

The Bottom Line

It’s completely normal to have a stronger leg, but if an imbalance affects movement, performance, or causes discomfort, it’s time to address it. Adding single-leg exercises to your routine can improve balance, reduce injury risk, and enhance overall strength.

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