Single-Leg Strength Exercises for Stronger Legs, Core & Better Balance. (More Challenging Routine)


G’day everyone welcome back to another
exercise video for those of you new to this channel my name is Mike
physiotherapist and your seniors health and fitness coach and what we’re going
to go through today are some single leg strengthening exercises now we haven’t
done many single leg strengthening exercises before they are a little bit
harder than exercises we’ve done before as well but the reason why I
wanted to take you through these exercises is because over the years it’s
not uncommon to have one side of your body weaker than the other side of your
body when we do double leg exercises for example the squat where you where we
come down and stand back up or the sit to stand you may be compensating by
using that side of your body of the leg which is stronger which means that
weaker side if you do have a weaker side isn’t getting used as well as you’d like
which means it’s not going to get stronger so that’s why it’s a good idea
to do these single leg exercises and incorporate them into your exercise
routines okay so the equipment we’ll be using today I’ve got a step just like
this I picked it up quite cheaply from a department store you can do the same
pick one up from a department store so you can follow along with this exercise
video or you can get one online but if you don’t have a step that’s fine
see what I’m doing in this exercise video and then once done you can do it
on a step you’ve got around at the house also a chair or something to hold on to
for safety reasons but we’ll be doing an exercise which is seated I’m going to
prop my chair up a bit to show you how to do this exercise for a higher chair for this
exercise routine maybe one you can adjust or a bed which is a little bit
higher is going to work just as well okay so these exercises today are a
little bit harder but do your best don’t be disheartened if you can’t do them
keep practicing the more you practice these exercises the better you’re gonna get
which means you’ll eventually get these exercises we do today out okay so let’s
get into the exercises guys before we get in to the exercise routine make sure
you do the warm-up video which I’ll pop up here in the corner now let’s get into
it okay so we’re going to start with a squat a double leg squat
but as I said we want to be focusing on equal weight through both our legs when
doing this exercise rather than going through your dominant leg or a leg which
may be stronger focus on pushing through the floor equal weight through both legs
we’re gonna stand up nice and tall we’re gonna get into ten of the
exercises now remember we hinge at the hips we sit back so let’s go following
along with me coming back and coming up let’s go for ten one equal weight through
both legs pushing up two equal weight through both legs
excellent work three equal weight through both legs pushing up four equal weight
through both legs five six seven eight nine and last one ten excellent work
guys remember you’re focusing on equal weight
with that exercise shaking out the legs taking a deep breath in and out okay now
we’re going to get into the single leg work so remember we’ve done the calf
raises before and we come up like this now what we’re going to do is just work
one leg at a time we’re going to do seven repetitions each leg if you can’t do
seven do as many as you can get back to this workout try to do one more when I
say get back to it give some time maybe two days before you get back into it how
this exercise looks like is this my legs straight I bring one leg back
stand closer to the chair I’m coming up onto my toes like this on one foot and
I’m coming back down so let’s go for seven following along
with me one good two three four five up nice and high excellent work guys you’re gonna
feel that calf working six and last one seven excellent work shake out those
legs take a deep breath in and out onto the other leg now let’s go for seven up
nice and tall shoulders back and down let’s go one two
three four five six and seven excellent work shaking out those legs again
okay so now what we’re going to get into is a lunge or a reverse lunge we’re
going to stand up nice and tall behind our chair we’re going to do seven
repetitions for this as well so what we’re doing is bringing one foot back like
this keeping that back leg straight on the toes we drop our knee down just
before the floor we push back up and then we change legs again
back leg comes back drop that knee down and we push back up okay so let’s
go for seven each side following along with me one excellent work keep
that chest up two three four five six seven we’re halfway now guys eight keep
that chest up nine ten eleven twelve thirteen and fourteen
excellent work shaking out those legs now you’re definitely going to be feeling those
legs working if you couldn’t do seven that’s fine keep note get back to these
exercises taking a deep breath in and out okay now you’re going to grab your step what
we’re going to do now is some step ups onto the step so make sure you’ve got
something to step up to like this and once we come up we’re going to lift that
leg up so we’re going to go to ten each side remember we’re stepping up bring
that leg up we’re starting with this leg let’s go following along with me one
good two excellent work guys three four five six seven eight nine and last one ten excellent
work shake out those legs getting ready to get back into it
opposite leg now standing up nice and tall one
following along with me two three four five six seven eight nine and last one ten excellent work
picking up your step if you had a step pop it away okay so now what we’re gonna do is
an exercise seated in our chair okay so as you can see I’ve propped up my chair
a little bit to do this exercise because the lower the chair the harder this
exercise is going to be so if you’ve got a taller chair it’s better to practice
this exercise it is much harder what we’re going to do is sit up nice and tall in our chair one
chair one comes one foot comes forward I should say the other foots in the
position you would be to stand up you’re holding onto the chair you’re focusing
on this leg that’s back and you’re pushing up like this really focusing on
that leg then you’re slowly sitting back down to your raised chair we’re gonna do
that five times so following along me doing your best let’s go one pushing
through that leg excellent work coming back good two pushing up excellent work
that knee in line with your toes three good four pushing through that leg standing up
nice and tall coming back nice and slow and last one
five excellent work slowly sitting back you’re going to feel that leg working remember that leg out in front is just there to
stabilise you it’s not pushing up now this is a harder exercise but do your best if
you can only do one again that’s fine keep note get back
to it okay let’s go again other leg now sitting up nice and tall pushing through
that one leg keeping it in line with your toes let’s go
one great coming down nice and slow two excellent work three great job four
and last one coming down nice and slow and five excellent work slowly sitting
back down shaking out those legs taking a deep breath in and out
okay standing up behind your chair so we’re going to finish off with some single leg
balance work to work the balance in each of our legs plus to also work those
smaller muscles in our lower legs we’re going to stand up nice and tall next
to our chair holding onto your chair let’s bring one leg up taking that hand off
and focus on what you’re doing following along with me excellent work guys
don’t become distracted just relax into this exercise keeping that leg up if you
do come out of balance hold on to the chair pop your foot down and get
straight back into it so really focus on what you’re doing don’t get distracted
and take these exercises seriously so really focus during this time it’s what
you put in to these workouts now you’re going to get the results in your
day-to-day life everything’s going to be much easier let’s go for another ten
seconds focus following along with me you can do it and five four three two
and one excellent work taking a deep breath in and out okay now let’s
change legs holding onto the chair bringing that leg up focus on what you’re doing
relax into the exercise guys but focus on relaxing that leg that’s it shoulders
back and down thirty seconds remember focus concentrate if
you come out of balance get straight back into it and do it for the time or
keep practicing for the time I’m doing it for got about fifteen seconds to go excellent
work guys putting it in and ten nine eight seven six five four three two and
one excellent work guys shaking out those
legs taking a deep breath in and out and we’re all done for those or for an
introduction to single leg standing exercises today as you would have seen
these exercises are a little bit harder for strengthening those legs than
exercises we’ve done before but with exercise and fitness you’ve got to keep
challenging yourself that’s how you make improvements that’s when everything in
your daily life is going to become much easier stay consistent keep going you
can make progress no matter your capabilities or no matter how old you
are as well thanks for following along guys if you liked that video make sure
you give it the thumbs up also for regular exercise videos to help you improve your
health and fitness press the subscribe button if there’s anything you’d like to
see drop a comment in the comment box also you can join the Facebook support
community and head over to MoreLifeHealth.com sign up to the mailing list you’ll
get sent a free four week exercise ebook to help you improve your health and fitness
again thanks for following along guys I’ll catch you next time I’ll see you
then

6 Replies to “Single-Leg Strength Exercises for Stronger Legs, Core & Better Balance. (More Challenging Routine)”

  1. I hear this perfectly Mike. Great exercises for me (62) but many moves I cannot use in teaching my senior fitness classes. The elderly seniors (age 79-95) cannot lunge without risk of fall.
    Please could you make a video aimed for the elderly seniors (with high risk of falling) a challenging but safe sequence of exercises? Thanks!

Leave a Reply

Your email address will not be published. Required fields are marked *