5 SINGLE LEG EXERCISES

Unilateral (or single leg) exercises recruit more muscles, specifically core muscles, than bilateral exercises. In other words, your legs AND ABS have to work HARDER!

[{"selector":"#anim-a50d35ed-8463-4d04-bf2b-4af894607ab8","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-995a83e2-d177-4c89-8e73-002ac9679f30","keyframes":{"transform":["translate3d(0px, -178.07408%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Leg Workout

STAGGERED SWING + Squat

[{"selector":"#anim-1d76f153-47c4-4940-8fa8-06b4ce18338b","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d535e23-29e7-4cb5-82c0-5930d6b8df36","keyframes":{"transform":["translate3d(-111.28048%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2666c325-960c-44d9-9410-43b93fc7c3e6","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}]

SINGLE LEG DEADLIFT

[{"selector":"#anim-e8f31b8b-72b3-4e18-865d-2a3b7884cd7a","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-08f1a14b-e316-4112-9dda-99fe6e2e8237","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b2e4b66-5e28-4a69-9f66-341f159784bd","keyframes":{"transform":["translate3d(-111.28048%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

1.5 REVERSE LUNGE

[{"selector":"#anim-018886b9-7993-4fa3-9f8e-491feeb1e5f9","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4d13e893-c3c3-4ada-b086-db3a9e9f6980","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ead7dd32-3fa6-4aec-a3a7-e8284e495f8c","keyframes":{"transform":["translate3d(-111.28048%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

SINGLE LEG HIP THRUSTS

[{"selector":"#anim-15994962-347a-472c-a11f-f039335809c7","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4803648b-9058-494f-8124-cf2c09b765e3","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d035159f-574f-4734-a4f7-a4f3d0d9a48e","keyframes":{"transform":["translate3d(-112.80487%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

ELEVATAED GLUTE BRIDGE

[{"selector":"#anim-1590e8a7-3115-4dbe-a12a-39e450b8a286","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e98331dd-d716-493c-b1fb-cfa64c81dad5","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-545a0a80-fd8c-46b2-8bea-8aa5242ef4b8","keyframes":{"transform":["translate3d(-111.28048%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

SCREENSHOT WORKOUT

[{"selector":"#anim-8d9d2fba-1b98-4551-b74c-1055d2af2529","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] Leg Day

TAP BELOW TO TRY THE FULL 35-Min Leg WORKOUT!

[{"selector":"#anim-67b32249-f0d2-4974-9419-2b0974eb1c37","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d08f0e4-54e5-4b4e-9b4d-e782263a79c0","keyframes":{"opacity":[0,1]},"delay":650,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ec2354ad-ead8-4ce3-b2f8-3f3a54094670","keyframes":{"transform":["translate3d(0px, -136.16557%, 0)","translate3d(0px, 0px, 0)"]},"delay":650,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] FULL Leg Workout

SUBSCRIBE TO MY EMAIL LIST FOR MORE FREE HOME WORKOUTS!

[{"selector":"#anim-10ee63c0-52bc-40ac-95ca-eb06d6c7f113","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] SUBSCRIBE

5 SINGLE LEG EXERCISES

5 SINGLE LEG EXERCISES

For MAXIMUM leg + Core strength at home!

Unilateral (or single leg) exercises recruit more muscles, specifically core muscles, than bilateral exercises. In other words, your legs AND ABS have to work HARDER!

WHY TRAIN UNILATERALLY?

STAGGERED SWING + Squat

A great exercise for runners targeting the legs, glutes, hamstrings, hips, quads, back + core muscles.

SINGLE LEG DEADLIFT

Targets the backside of body — glutes, hamstrings, hips and core. The muscles that power your running stride.

1.5 REVERSE LUNGE

Targets the legs, glutes, quads, calves and core. The added pulse at the bottom is a great leg burnout!

SINGLE LEG HIP THRUSTS

Targets the glutes, hamstrings, hips and core. To modify, perform with both feet on the ground.

ELEVATAED GLUTE BRIDGE

Targets the glutes, hamstrings, back and core. Elevating your feet makes this one harder!

SCREENSHOT WORKOUT

1. Staggered Swing + Squat 2. Single Leg Deadlift 3. 1.5 Reverse Lunge 4. Single Leg Hip Thrusts 5. Elevated Glute Bridge DO IT: 40 secs work, 20 secs rest. Repeat x2 sets.

TAP BELOW TO TRY THE FULL 35-Min Leg WORKOUT!

SUBSCRIBE TO MY EMAIL LIST FOR MORE FREE HOME WORKOUTS!