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Balance Your Bottom Half - Oxygen Magazine

Balance Your Bottom Half

For gorgeous gams, try these four challenging single-leg moves.
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Are your legs lopsided? It’s OK if they are because even though you train your legs the same, it’s common to have one leg that is naturally stronger than the other.

This four-move workout gives you the opportunity to single out each leg, challenging it to work on its own and bringing both back into balance. Do this routine for 4–6 weeks and you’ll be kicking ass with both legs equally in no time!

Exercise

Sets

Reps

Barbell Reverse Lunge

3-4

8–10 each leg

Single-Leg Knee Tap Squat

2–3

10–14 each leg

Barbell One-Leg Romanian Deadlift

3–4

8–10 each leg

One-Leg Hip Thrust

2–3

10–15 each leg

Barbell Reverse Lunge

Targets: quads, glutes, hamstrings, calves

Set Up: With a barbell across your shoulders, stand on top of a Step.

Move: Step down behind you with your right foot and bend both knees deeply. Make sure your front knee is over your toes. When your back knee nearly touches the floor, extend both legs and push off your right foot to stand back up onto the platform.

Tip: The ideal platform height is just below knee level.

Single-Leg Knee Tap Squat

Targets: quads, glutes, hamstrings, calves, core

Set Up: Stand on one foot in front of a Step and bend your opposite knee, bringing your heel toward your glutes. Your bent knee should hover over the platform behind you.

Move: With your arms outstretched as a counter balance, slowly squat down, keeping your weight-bearing foot flat.Tap your back knee lightly onto the platform, then reverse the motion and return to the start. Perform all reps for one side before switching.

Tip: For more of a challenge, hold a set of dumbbells at shoulder height.

Barbell One-Leg Romanian Deadlift

Targets: glutes, hamstrings, core, calves

Set Up: Hold a barbell in front of your thighs with an overhand grip. Lift one foot off the floor, extending that leg straight behind you.

Move: With a flat back, hinge forward at your hips and lower the barbell toward the floor, simultaneously lifting your rear leg into the air as a counterbalance. When your torso and rear leg are parallel to the floor, pause and find your balance, then slowly return to the start. Perform all reps for one side before switching.

Tip: Keep your standing knee slightly bent to maintain balance and protect your joints.

One-Leg Hip Thrust

One-Leg-Hip-Thrust

Targets: glutes, hamstrings, core, calves

Set Up: Lie faceup on the floor perpendicular to a flat bench with your knees bent. Hold a small weight plate with both hands on one knee, and place the heel of the opposite foot on the bench.

Move: Drive your heel into the bench and press your hips off the floor. Lift as high as you can without arching your back, then slowly lower to the start. Finish all reps before switching sides.

Tip: This is a very tricky move to balance, so try it without a plate first, then add the weight when you get the hang of it.

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