6 Single Leg Exercises With Dumbbells

How To Do A 80/20 Squat (Heel Elevated)

1. Start standing, right heel on a block (or stack of books), left heel on the ground, hip-width apart. Hold a dumbbell in each hand and frame your right leg.
2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee.
3. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing.

Modification: Keep both heels on the ground, 80% of the work in your “working leg”, using your other toe as a kick stand. Hold one dumbbell at your chest in a goblet-hold or use just your bodyweight.

How To Do A Front Foot Elevated Reverse Lunge and Side Squat

1. Begin in neutral standing position, feet shoulder width apart, right heel on a yoga block or stack of books. Hold a dumbbell in each hand at your sides.
2. Step your left foot back into a reverse lunge, lowering down so both knees form 90-degree angles.
3. Press through your front right heel to drive forward, returning to standing position.
4. As you return to standing, step out with your left foot, feet slightly wider than hips. Right foot remains planted and dumbbells frame right leg as you lower down into a squat, pushing your hips back and down until your hips align with your knees (knees bent at 90 degrees).
5. Then drive through your heels, squeezing your glutes as you stand tall. As you stand, step your left foot back, returning to a reverse lunge position.

Modification: Perform this move with both heels on the floor rather than adding a yoga block.

How To Do A Rear Foot Elevated Split Squat (Bulgarian Split Squat)

1. Kneel in front of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Hold a dumbbell in your left hand.
2. Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the floor. This is the bottom of your movement.
3. Drive through your front right heel, squeezing your right glute to return to standing. Feel your front glute engage to power the movement.
4. With control, bend your knee to lower down back to the starting position (back left knee should lower down close to the ground), to make your front thigh parallel with the ground. Shoulders remain stacked over hips throughout the movement.

Modification: Perform a standard reverse lunge or split squat, keeping your back foot on the ground rather than elevating it on a chair.

How To Do A Rear Foot Elevated Single Leg Deadlift

1. Start standing in front of a bench or chair, holding a dumbbell in your left hand. Place your left foot behind you on the bench, shoelaces down.
2. Keeping hips square, press your glutes back towards the wall behind you, hinging at the hips and gliding the dumbbell down your front leg until you feel a stretch along the back of your right leg. Range of motion will be different for everyone.
3. Exhale as you press through your front heel and stand tall, returning to starting position.

Modification: Perform a staggered deadlift from the ground, keeping 80% of your weight in your front heel and 20% in your back toe.

How To Do A Lateral Lunge Knee Drive

1. Stand with your feet under hips, holding a dumbbell in your left hand.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
3. Then, drive off your right foot to reverse the movement, exploding back up to center. Drive your right knee up, forming a 90-degree angle. Balance on your left foot and hold for a breath.
4. Then repeat, stepping out with your right foot to perform another lateral lunge.

Modification: Drop the weight, performing this move with just your bodyweight. Tap your right foot in rather than balance.

How To Do A Single Leg Glute Bridge

1. Start laying on your back, right foot planted on a yoga block, left foot extended straight overhead (ankle stacked over knee).
2. Press through your heels to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
3. Exhale, slowly lowering your hips to hover an inch above the mat.

Modification: Perform a staggered stance glute bridge by planting your left heel and stepping your right foot out slightly further away from your body. Keep most of your weight in your left heel, right toes popped off the ground.

About Our Sponsor: Minnesota Pork

We were so excited to have Dr. Taylor Spronk join us for today’s workout – she is a wealth of knowledge and we learned so much from her! Dr. Taylor is a veterinarian (and a former MN Pork intern) who works with farmers daily.

We love pork around here because it’s the basis of so many easy and healthy meals. Our family-favorite Smoked Pork Butt Recipe from The Real Food Dietitians (pictured above) has been on repeat lately! Stir frys, kebabs, tenderloin roasts and carnitas – pork pairs so well with many different flavor profiles.

Pork is also an excellent source of protein and provides several important vitamins and minerals. A 3-ounce serving of pork is an excellent source of: 

• Protein: supports muscle growth.
• Selenium: supports thyroid health.
• Vitamin B-6: supports mood and brain health.
• Zinc: supports tissue repair and maintenance of a healthy immune system.
• Beta-alanine: form of amino acid found in pork and a crucial element in muscle development.

SHOPPING TIP: Dr. Taylor recommends looking for pork tenderloin at the store – it is considered “extra lean” and has the same amount of fat as skinless chicken breast.

Tips for Cooking Pork:

One of my favorite things about pork is how simple it is to cook. The secret to keeping pork juicy and delicious is to avoid overcooking it – a little pink in the middle is okay! You can take all the guesswork out by purchasing a meat thermometer, which makes it even easier!

1. Season Pork
2. Cook to 145°
3. Rest for 3 minutes

And then enjoy!

This is a sponsored post in partnership with the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.