Single-Leg Workout (ALL LEVELS)

This workout is designed for all levels of experience.

Of course, you should make sure that you do not have any major movement impairments and have fundamental competence with resistance training.

Sometimes simple is just BETTER.

You don't necessarily need endless sets, and endless variety.

Why?

Because the basics WORK.

So if you're overthinking your session, sometimes coming back to a couple basic exercises and then modifying the volume is the answer!


Warmup

  • General cardio
  • Basic yoga flow

Activation (Pick two)

  • Lateral tube walking
  • Hip bridges
  • Single-leg squats

Beginners - 1-3 sets

Intermediate - 2-4 sets

Advanced - 3-5 sets, shorter rest


Working Sets

  • Step-Back Lunges (barbell or dumbbell) - 3-5 sets - 8-15 reps each leg
  • Weighted Single-Leg Squats - 3-5 sets each leg - 8-12 reps each leg
  • Single-Leg RDL - 3-5 sets each leg - 6-12 reps each leg
  • High Rep Goblet Squats - 3 sets - 20 reps

Exercise Demos


 

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