{"id":230,"date":"2020-10-26T18:04:18","date_gmt":"2020-10-26T18:04:18","guid":{"rendered":"http:\/\/mysimpleworkout.com\/blog\/?p=230"},"modified":"2023-02-25T18:52:43","modified_gmt":"2023-02-25T18:52:43","slug":"single-leg-training","status":"publish","type":"post","link":"https:\/\/mysimpleworkout.com\/blog\/2020\/10\/26\/single-leg-training\/","title":{"rendered":"Single Leg Training"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Single leg training is great for preventing injuries and improving balance.  It is not unusual for one leg to develop differently than the other, and single leg training is the key to offsetting these imbalances.  You can use the following exercises as a way to progress up to a solid foundation of single leg training that you can perform in the comfort of your own home.<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" autoplay loop muted src=\"https:\/\/mysimpleworkout.com\/blog\/wp-content\/uploads\/2021\/04\/production-ID_4804800.mp4\"><\/video><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Flexibility<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Before you go diving into resistance exercises, you should start by building a base of flexibility and balance.  Start by taking a big step forward than easing yourself down onto one knee.  Push your hips forward and extend your arms over your head and lean back like you see in the picture.  You should be able to hold this pose comfortably for about thirty seconds until you proceed to the next exercise.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/mysimpleworkout.com\/blog\/wp-content\/uploads\/2020\/10\/pexels-gustavo-fring-4127321.jpg\" alt=\"deep lunge\" class=\"wp-image-231\" srcset=\"https:\/\/mysimpleworkout.com\/blog\/wp-content\/uploads\/2020\/10\/pexels-gustavo-fring-4127321.jpg 640w, https:\/\/mysimpleworkout.com\/blog\/wp-content\/uploads\/2020\/10\/pexels-gustavo-fring-4127321-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Alternating Lunges<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The proper way to perform lunges is to step forward and lower the knee of your rear leg to the ground until it lightly touches or stops just above to the ground.  You can set your hands on your hips or your head.  The most efficient way to perform lunges is to alternate the leg you step forward with.  When you can do a set of 24 reps (12 each leg) then you are ready for the next exercise.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">RFESS<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When the rear foot elevated split squat (RFESS) exercise is performed properly it is one of the most effective exercises for preventing injury and improving balance.   The difference between the RFESS and a lunge is you support your rear foot up on a stable surface like a chair and set your front foot in a static position.  You can set your hands on your hips or your head.  Let your rear knee hang toward the ground and lower yourself until your rear knee is lightly touching or just above the ground.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.pexels.com\/photo\/sportive-girlfriends-in-face-masks-standing-in-crescent-lunge-pose-4127321\/\">Image Credit<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Single leg training is great for preventing injuries and improving balance. It is not unusual for one leg to develop differently than the other, and single leg training is the key to offsetting these imbalances. You can use the following exercises as a way to progress up to a solid foundation of single leg training [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-posts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Single Leg Training - My Simple Workout<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mysimpleworkout.com\/blog\/2020\/10\/26\/single-leg-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Single Leg Training - My Simple Workout\" \/>\n<meta property=\"og:description\" content=\"Single leg training is great for preventing injuries and improving balance. 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