Quote:
Originally Posted by TracyQ
We think alike, I’ve considered joining PF many times for the leg press machine and I retired from full-time work and only work 20-hours now so have the time.
I have leg day scheduled tomorrow and it’s very hot and humid here (not Texas hot but I don’t have AC in my workout room) so I am planning on doing it outside on my patio very early in the morning. Do you have any favorite unilateral leg workouts or exercises you care to share?
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I’m not Terry, but I agree about the leg press and do not love a weight vest for squats at home, though I do wear a vest occasionally.
Unilateral lower body exercises I like-
Bodyweight:
Tall box step-ups with forward lean, 20”
Side box step-ups
Skater squats
Bulgarian split squats with verrry slow lowering
One-legged squats standing on a box, kind of like a modified pistol
Lots of versions of forward lunges with step-ups and leg lifts that I learned from Leah Sarago’s workouts
There’s also a version I just heard of but haven’t tried, called a shrimp squat, where you use a hand for support, and use the other hand to stretch your non-working quad
Weighted:
Split squats
Bulgarian split squats
Slide lunges and slide lateral lunges, and regular lateral lunges, including variations with a deficit (working foot on a 4-8” step)
B-stance squats
One-legged RDL, braced if weight is very heavy
One-legged box squats with weights for counterbalance
Deficit curtsy lunges (working foot in step)
B-stance or one-legged hip thrusts
One-legged glute bridges with working foot on a box