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One Leg Bodyweight Exercises and Workouts

    one-leg-bodyweight-routineWould you like to start something new? Are you fed up with the exercises you do during your workouts? Do you need something harder? Then this one leg bodyweight workout routine is for you.

    Since, I do calisthenics, I’m a great fun of bodyweight exercises. I think, this sort of workouts are the best to strengthen muscles. Therefore, I’m always searching for different routines to try and improve my training sessions. That’s how I found this video.

    This is a unique routine that includes various exercises, but the difference is that, we should use only one leg. This makes the common exercises such as push ups and squats harder strengthening muscles even better.

    Another advantage of doing workouts with one leg is that it is much harder to keep the balance, this way various muscles, mainly abdominal ones, have to work together.

    This is a truly hard, yet efficient routine to train the entire body.

    Anyway, it is made for women, but I think it is hard enough for men, as well. 🙂

    You will need to do 5-10 repetitions of each of the exercises, and I recommend doing 3-5 rounds.

    If you are on a higher level, you can raise the number of reps. I have already tried it, and it is truly efficient.

    It combines the following exercises:

    • 5 pistol squats to rev lunge
    • 5 one legged burpees
    • 5 pistol squats to rev lunge other side
    • 5 one legged burpees other side
    • 5 one arm push up
    • 5 one arm push up the other side
    • 10 prisoner 1.5 squats
    • 10/side alternate leg lift plank


    Another efficient calisthenics leg workout.


    And another one.




    Best 2 Bodyweight Exercises to Strengthen Legs

    Being inspired by this routine I have collected some more bodyweight exercises you can do with one leg. Calisthenics is usually criticized because legs cannot be trained as effectively as if weights are used. Below there are 2 exercise which proves that we can build strong legs by using our own weights.

    Single Leg Squat


    Single Leg Box Jump


    More Single Leg Exercises

    Wasn’t enough? Then here is a fantastic video in which you can learn even more single leg exercises, over 30! There ones with and without equipment. Excellent collection!


    Have you ever tried these sorts of exercises? Are they efficient for you?
    Drop a comment below!

    Did you like this guide one leg workouts? Share with your friends and fans.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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