Single Leg Exercises That Work Your Butt

 I got some great news from my wife yesterday – NO, we’re not pregnant with our 6th child.

She hit her pre-pregnancy weight over the weekend!

We’ve been training hard over the past few months to get her back in shape for soccer (she plays in a woman’s league every Friday night) and to get her pre-baby body back – which according to her, she hasn’t had in about 12 years.  

I’d beg to differ.

Anyway, for the past few months we’ve been doing very specific things to make sure that her joints stay healthy AND that she gets her "sexy" back.

As her "trainer", one of the main things that I’ve been focusing on are single-leg exercises for her posterior chain.  Females especially should train their hamstrings and glutes more because of their predisposition to being quad (or anterior) dominant.  

With my wife, being athletic and really going hard on the soccer field, I also really wanted to make sure that 1) she was as protected as possible from the aggressive cutting and planting that she has to do on the pitch and 2) that she develops the ability to accelerate in short bursts.

Single-leg training is something that I think EVERYONE – male or female – should focus on.

In everyday life, it’s rare that we’ll ever encounter a situation where we do things with both feet in contact with ground at the same time with even weight distribution.  Running or sprinting is a single-leg activity.  Climbing stairs is a single-leg activity.  Even regaining your balance is a single-leg activity.

We need to train using single-leg exercises to stay healthy.

Don’t get me wrong, I love the bi-lateral (2 leg) exercises as well. Everyone knows that 2-handed kettlebell swings with a heavy KB is my go-to conditioning exercise.  But for athletic performance, symmetry and joint health, 1-leg exercises are incredibly important.

So in saying that, I’ve filmed a video for you of some of my favorite Glute and Hamstring single-leg exercises using both a Kettlebell and your own bodyweight.  I strongly suggest that if you’re not doing some type of single leg training, that you start immediately.

And if you are doing some single-leg work, please let me know what some of your favorite exercises are and I’ll film them as well for future video!!!

 

 

Enjoy your week, guys!

-Chris Lopez

p.s. I’ve been using the Women’s Program from the TT Kettlebell Revolution to get my back to her athletic & sexy self.  You can check that program out, as well as the main TT Kettlebell Revolution Workouts HERE

=> Get the Men’s and Women’s TT Kettlebell Revolution workouts

 

 

11 Comments

  • Reply August 16, 2010

    Dale

    Great post. How is RKC prep going?

    • Reply August 18, 2010

      Chris Lopez, CSCS, CTT

      Hey Dale

      It’s coming along. I did my first snatch test last week and nailed 84 in just over 4mins. I was gassed though, so I stopped. I’ll really work on getting my work cap up over the next few weeks.

      Chris

  • Reply August 16, 2010

    mj

    Chris great video—BTW ever get a chance to check out the powerblock KB’s to see if the quality is there and they great for a workout or did you see any problems with them?

    Great posts!!

    • Reply August 18, 2010

      Chris Lopez, CSCS, CTT

      Hey MJ

      I did, I’m working on that review for you. I should have it up by early next week. sorry for the delay.

      Chris

  • Reply August 17, 2010

    Clement

    I find that shuttles and suicides with 1min rest between each round are also fantastic ways to build up your cutting speed on the pitch. Good post, Chris!

    • Reply August 18, 2010

      Chris Lopez, CSCS, CTT

      thanks, Clement. i agree. we’ve done some hills too and that seems to have helped with her acceleration. we went out and did some 20yd shuttles and she was gassed afterward.

  • Reply August 17, 2010

    Clement

    And also, I really like your split deadlift exercise. That’s one I’ve never tried before. Instead of holding the bell from the handles, you could also invert it and grasp it by the horns or cradle it like a potato sack. That way, it won’t limit your ROM.

  • Reply August 17, 2010

    Angela

    Congrats to your wife, Chris! I have 5 children too (my youngest will be 2 in November) so I have an idea of the challenges she has faced to “get back” her body. Great exercises, thanks. I workout at home, so these will definitely be beneficial to me.

    • Reply August 18, 2010

      Chris Lopez, CSCS, CTT

      Great Angela, glad I could help. And congrats on having 5. there aren’t many like you and I (or “us”).

  • Reply August 17, 2010

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  • Reply August 27, 2010

    physician assistant

    Wow this is a great resource.. I’m enjoying it.. good article

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