Happy Workout Wednesday!
How is your squat series? Are your legs, glutes and core getting stronger? Are you having less problems with that nagging low back pain?
This week we focus on unilateral strength. What is unilateral strength? … Just fancy terms for single leg work. Taking the time to focus on each leg working individually is very important because our right and left sides are doing opposite functions during our walking and running movement patterns. Isolating one side will also help you see which side of your body may need a bit more TLC.
Grab your… well nothing really just yourself and a bit of space and follow along with this week’s single leg squat series. I also recommend no shoes are minimalist shoes for most of the exercises I give especially this single leg squat series. This will force your foot and ankle muscles to work as well.
You will find a progressive component as well to this exercise. Once you have mastered the first standard single leg squat try part 2 for a core challenge!
Follow Along with this vid ->
Or follow these photos ->
- Single Leg Squat– standing on one leg, place hands on back of your head and pull those shoulders down and back, using your glute/core/quad slowly reach your hip back- like you are about to sit in a chair. It is best to do these in front of a mirror at first so that you can check your form. Watch that your knee does not cave in or go too far outside your standing leg. Complete 10 squats. Switch sides. Complete 3 times.
- Single Leg Squat Progression– if you mastered the first one try this for some added core work! Start with your arms down at your sides and begin your squat, reach your right arm to the ground, stand back up, squat again, reach your left arm to the ground, stand back up, repeat until you complete 10 squats. Switch legs and repeat. Complete a total of 3 rounds.
- Burn baby burn! Get your core, glutes, legs, and heart rate up all in a few simple exercises!