Badminton champion PV Sindhu recently offered followers a glimpse of her workout, sharing a controlled single-leg strength exercise with the caption, “Just me vs me.”
In the exercise, Sindhu performs a single-leg hip thrust or glute bridge variation, with her upper back supported on a bench and one foot positioned on an elevated surface. While the movement may look relatively simple, performing it on one leg increases the demand for stability and control.
Unlike exercises that involve both legs simultaneously, unilateral training works one side of the body at a time. This can help athletes develop strength and coordination while requiring the body to maintain balance and alignment.
The single-leg hip thrust primarily engages the glutes, while the hamstrings and muscles around the hips and core also contribute to maintaining position throughout the movement.
Fitness expert and consultant dietitian Garima Goyal explained that exercises requiring control and stability can form an important part of athletic conditioning. For sports such as badminton, where athletes repeatedly accelerate, stop, change direction and load one leg, lower-body stability is particularly relevant.
Unilateral exercises can also highlight differences in strength or control between the two sides of the body. Training each side independently may help address such imbalances as part of a broader, appropriately designed programme.
However, the exercise is not necessarily suitable for everyone at the same level of difficulty. Technique, mobility, existing injuries and training experience should be considered before adding advanced single-leg movements.
Sindhu’s workout offers a useful reminder that athletic strength is not simply about lifting heavier weights. Balance, coordination, stability and controlled movement can be equally important components of functional fitness.