Day 17: A Single-Leg Scorcher for Balanced Strength

The exercise beneath is for Day 17 of the SELF 2022 Spring Problem. Take a look at the total four-week exercise program proper here. Or go to the exercise calendar here. If you happen to’d like to enroll to obtain day by day emails for this problem, you are able to do that here.

Hey once more, leg day! We’re going to kick up right this moment’s lower-body exercise by focusing solely on single-leg strikes. We’ve already included some unilateral work on this problem, however this would be the first routine made up solely of single-leg work.

On the docket for right this moment’s single-leg exercise are a pair new-to-you workouts, variations of strikes you’re already conversant in. In your first superset, you’ll check out the curtsy lunge with step-through. A curtsy lunge is much like a reverse lunge, however as a substitute of stepping your leg straight out behind you, you’ll step backward diagonally throughout your physique as when you have been curtsying, which implies you’ll be hitting your hip abductor muscles as effectively. The step-through on the finish takes your glutes by an additional vary of movement, that means you’ll really feel a good larger burn in your butt.

The second superset introduces the single-leg glute bridge. You’re conversant in the bilateral model (the place each toes keep planted on the ground)—the single-leg model simply ups the ante to supply a higher problem to your butt by decreasing your base to a single foot. This can be a extra superior train, so we advocate you do your units with simply your body weight. Thoughts-muscle connection is vital right here, so be sure you really feel your glute on the aspect of your planted leg firing as you lengthen your hip.

The one-leg session continues along with your non-obligatory EMOM finisher, the place you’ll be tasked with two back-to-back lunge variations: the reverse lunge and the lateral lunge. You’ll be alternating sides every spherical, however, consider us, you’ll be feeling this on the finish of 4 minutes.

One word right here to bear in mind all through your routine: It’s completely regular to have energy variations from one aspect to the opposite—that’s why a single-leg exercise that focuses on single-sided strikes are so vital. However when you discover one aspect is lagging behind the opposite, you could wish to give your weaker aspect somewhat additional love. This may appear like doing an additional spherical solely on that aspect to assist stability all the things out. (In fact, if the distinction is actually important, you could wish to discuss to your physician about it.)


Goal for 8 to fifteen reps of every train in superset 1. Relaxation for as much as 30 seconds between workouts and 1 to 2 minutes after every spherical. Full 2 to five rounds complete. Repeat for superset 2.


Superset 1

  • Kickstand Deadlift
  • Curtsy Lunge With Step-through

Superset 2

  • Single-Leg Glute Bridge
  • Hearth Hydrant


After your final circuit, strive the bonus EMOM: Do each strikes for the really useful variety of reps aiming to complete in underneath 60 seconds. In case you have time left over, relaxation. On the high of the following minute, begin once more. Repeat 4 instances complete (a complete of 4 minutes).

  • Reverse Lunge (8 to 10 reps); swap sides per spherical
  • Lateral Lunge (8 to 10 reps); swap sides per spherical

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