Body weight exercises are one of the most beneficial exercises to partake in, especially for those who lead busy lifestyles or simply do not want to exercise outside of the home. For 2022, we are targeting several body areas by providing the best bodyweight exercise options for those who simply need an easier way to get a workout in from anywhere!

Here are 5 standing single leg exercises that you can add to your weekly workouts. Perform each of these for about 10-15 reps (or 30-45 seconds) for 3 sets total.

1) Single Leg Squat (Pistol Squat)

• Stand with your feet hip width apart with your arms straight out in front of you at the shoulders.
• Lift one leg up and extend it straight out in front at the hip, parallel to your arms.
• Lower into your standing leg by bending the knee, pushing down into a one-legged squat.
• Rise back up and continue for the sets, before switching to the other leg.
• This exercise is fantastic for improving multiple muscle groups, such as the quads, hamstrings, glutes, hip adductors, core, and calves (1).
• Due to it being one leg, it heavily improves your mobility, stability, and balance over time.
• If you’re a beginner, feel free to use your arms with a TRX system or bands around a pole/doorway for added stability, as demonstrated in the second video below.

2) Step Up with Knee Raises

• This is one of the only workouts that may require some form of equipment, but you can easily do this with any random bench, box, chair, or desk at home or at the office.
• You can also perform these on a staircase!
• Step up onto the platform with your left leg, then bring your right leg up into a knee-high raise at the top.
• Lower the right leg back down and then the left and switch sides interchangeably throughout the sets.
• It’s a great idea to do the lift on both sides back and forth as it will help to work out any balance or strength imbalances in the legs (1)!

3) Lunges

• You can lunge forward, backward, or to the side!
• To do a standard forward lunge, extend one of your legs in front of you and bend into the knee, lowering your body in the process.
• Your leg behind should be slightly bent but maintaining its stability on the ball of the foot.
• Your front foot must be flat on the ground.
• While bending at the knee and lowering, make sure your knee does not pass your front toes.
• Squeeze the glutes.
• Return to start and switch legs.
• For extra challenge, add a jump in between switching sides.
• Altogether, Lunges are fantastic for stabilizing the core and hip flexor muscles (1).

4) Single-leg Deadlifts

• Stand upright with your feet together rather than far apart.
• Lift your right leg back behind you while you simultaneously lower your arms and torso forward.
• Keep your planted, left leg slightly bent.
• Extend your arms down to your left toes for a tap until your right leg behind you is somewhat aligned to your back.
• Squeeze the glute in your planted leg.
• Return to start WITHOUT letting the lifted leg touch the ground (have it slightly hover) (5).
• Switch sides.

5) Single-leg balance

• Stand with your feet shoulder width apart, and your hands on your hips.
• Lift one leg at the hip with a 90-degree bend in the knee.
• Hold and balance on the planted leg.
• Switch sides.

If this seems overwhelming or you are simply ready for a life changing wellness program including STRESS MANAGEMENT, FITNESS, MASSAGE, STRETCHING and NUTRITION created by our professionals simply drop us a message on our contact us page, so we can be your personal coach and create an amazing plan that fits your body goals. (hidfittherapy.com/contact)

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References:

1) https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/

2) https://bulldogonline.com/blog/the-best-body-weight-exercises-for-women/

3) https://www.prevention.com/fitness/workouts/g26113126/best-bodyweight-exercises/

4) https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

5) https://www.self.com/gallery/bodyweight-exercises-you-can-do-at-home

6) https://www.runnersworld.com/training/g23341982/best-bodyweight-exercises/

7) https://manofmany.com/lifestyle/fitness/best-body-weight-exercises