Single-Leg Workout

3) Single-Leg Glute Bridge

This exercise may be done either with your feet flat on the floor or up on a bench. It primarily works the glutes and hamstrings.

  • Lie on the floor with your feet flat and knees bent. R
  • aise one leg off the ground, pulling your knee to your chest.
  • Push through your heel, raising your hips off the ground and extending them upward.
  • Extend as far as possible and pause at the top, then return to the starting position.
  • Repeat for 10 to 15 repetitions. Switch legs and repeat the movement.

4) Single-Leg Romanian Deadlift

A unilateral version of a traditional stiff-legged deadlift, this move requires balance and core stability and works the glutes, hamstrings and spinal erectors (muscles that support and stabilize the spine).

  • Stand on your right leg while holding a dumbbell at your side in your right hand.
  • Keeping the right knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance or resting the top of your foot on a bench.
  • Continue lowering the dumbbell until your upper body is parallel to the ground, and then return to the upright position.
  • Repeat for 10 to 15 repetitions. Switch legs and hands and repeat the movement.

5) Single-Leg Hip Pops

This challenging exercise primarily targets the hamstrings of the supporting leg. It is a great hamstring exercise both bilaterally and unilaterally, with the additional benefit in the single-legged movement of hip rotators and stabilizers.

  • Start seated on the ground with your legs extended in front of you and your feet flexed.
  • Place your hands on the ground next to your hips with your fingers pointed toward your feet. Raise and hold your left leg just a few inches off the ground.
  • Then push your right heel into the ground, and with the arms extended and supporting your weight on your hands, lift your hips as high as possible in a straight-body position (ankle to knee to hip to shoulder).
  • Lower your hips back to the starting seated position, then quickly and explosively pop them back up.
  • Strive for 10 to 12 reps each side.
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