This is a combination move designed to work on your balance and coordination as well as your quadriceps, hamstrings, glutes and the stabilizer muscles of the ankle. Keep a slight bend in the knee during the one leg deadlift portion and keep your back as straight as possible. Add weights to increase the difficulty!
The Alternating One Arm Side Balance Plank is a great exercise that will work on your abdominals (particularly the transverse abdominus which are the deep muscles of your core) as well as your obliques, shoulders, and back. This exercise will also work on your balance and coordination. For an extra challenge, try adding a pushup in the middle position before moving on to the other side!
The One Leg Squat is a challenging lower body exercise that works your quads, hamstrings, glutes, balance, and all the little stabilizer muscles of the ankle. Start off squatting down slowly to keep from toppling over or you can put your hand against the wall or on a chair to steady yourself. Always remember to keep your back straight and keep your knee from shooting out past your toes.
The Reverse Lunge works all the major muscles of the legs. Quadriceps, hamstrings, and glutes. When performing the Reverse Lunge, make sure to bring both legs to 90 degree angles. When you are coming up out of the movement, you want to make sure you are pushing up through your front heel and don’t let your knee go beyond your toes. Always keep your upper body in an upright position (no bending over or leaning forward). If you have trouble balancing with this exercise, start by holding on to a chair or put your hand on a wall to stabilize yourself. You can perform all your reps with one leg first or you can alternate each side.
This is a great exercise to work your core and can also be used as a cardiovascular component to your routine. Always keep your stomach tight and your hips as low as possible to target the correct muscles. You may also touch the leading foot to the ground instead of keeping it up in the air. 15 to 30 seconds is a good amount of time for this exercise to get your heart pumping!