okay=) do you think just one legged squatting would be good or does 2 legged squatting need to be in my routine too? I dont mind doing both, but I do not want to have too many exercises and go passed 45 minutes (I don't want any overtraining).
One Legged Exercises - list all the ones you know (I need some) One leg is weaker
- Thread starter xswtsalvationx0
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oh sorry, it wasnt mean like thati just find it funney that they are called bulgarian romainian deadlifts
Oh, ok so now I know. Galya was the first one who told me about them and I thought, ok, how many slavic countries can we combine for one exercise. Let's not allow them to join forces for real or they'll totally dominate the Olympics.
I would do a minimum of two leg workouts a week. One can be bilateral (two legs) and one can have a unilateral emphasis.
Time spent in the gym isn't as important as what you're actually doing. Once you get in the gym it could take you a while, especially if your rest periods are long.
My rest periods are short or I will be in the fitness center forever. I try to keep it to less than an hour-45 minutes at the most.
another good one legged exercise - one leg romain deadlift. I like this one. I did that today. also I like squat-to-stand even though its not a one legged exercise..where you spread your legs out lined with your shoulders, bend over and put your hands on your toes or fingers (I do fingers because its more comfortable) with legs straight, (keeping fingers on toes at all times during exercise) squat down and then back up. I like this exercise too.
another good one legged exercise - one leg romain deadlift. I like this one. I did that today. also I like squat-to-stand even though its not a one legged exercise..where you spread your legs out lined with your shoulders, bend over and put your hands on your toes or fingers (I do fingers because its more comfortable) with legs straight, (keeping fingers on toes at all times during exercise) squat down and then back up. I like this exercise too.
my current workout schedule...
Dumbbell[b/] – deadlift, bent over row , side bends, (rotator cuffs/shoulders/wrist/forearm: shoulder external internal rotation/lateral raise/front lateral raise/bent over lateral raise/bent over straight arm raise/wrist turns/forearm curls/wrist curls)
Machine – Dips, Chin Up (not really machine, but its with kneeling on pad until I can lift my own bodyweight)
Cable - Cable Push Pull
Bodyweight - | Squat-to-Stand, double back leg lifts, hip row, pistol squat or one legged squat (same thing), Single leg windmills, squat touch down, one leg romain deadlift, one legged box squat, side plank, scorpions, lying straight leg lifts, In and Out Bench Hip Rotation, bicycle, Leg up Crunches and Twist Crunches, push ups
Medicine Ball - russian twists, oblique twists, woodchops, softball swing
I also do plank-60 secs, one leg off ground and then other both 15 secs, then arms 15 seconds, then oposite leg/arm 15 secs, and then plank again for 30 seconds. this is for core stability.
Under bodyweight exercises are most of my one leg exercises. pistol squat or one legged squat (same thing), single leg windmills (still figuring out how to do this one without losing my balance), squat touch down, one leg romain deadlift, one legged box squat. I did that today along with my other exercises.
Dumbbell[b/] – deadlift, bent over row , side bends, (rotator cuffs/shoulders/wrist/forearm: shoulder external internal rotation/lateral raise/front lateral raise/bent over lateral raise/bent over straight arm raise/wrist turns/forearm curls/wrist curls)
Machine – Dips, Chin Up (not really machine, but its with kneeling on pad until I can lift my own bodyweight)
Cable - Cable Push Pull
Bodyweight - | Squat-to-Stand, double back leg lifts, hip row, pistol squat or one legged squat (same thing), Single leg windmills, squat touch down, one leg romain deadlift, one legged box squat, side plank, scorpions, lying straight leg lifts, In and Out Bench Hip Rotation, bicycle, Leg up Crunches and Twist Crunches, push ups
Medicine Ball - russian twists, oblique twists, woodchops, softball swing
I also do plank-60 secs, one leg off ground and then other both 15 secs, then arms 15 seconds, then oposite leg/arm 15 secs, and then plank again for 30 seconds. this is for core stability.
Under bodyweight exercises are most of my one leg exercises. pistol squat or one legged squat (same thing), single leg windmills (still figuring out how to do this one without losing my balance), squat touch down, one leg romain deadlift, one legged box squat. I did that today along with my other exercises.
That's a one-legged supine hip extension. They're good when doing it two-legged doesn't put enough stress on the muscle. But they are a hip exercise.