12/29/2024
🎉 Kickstart Your New Year Training with These Spicy Single Leg Exercises! 🏃♀️💪
Whether you’re starting a running program or weight training in the gym, building solid single leg strength is key. These three exercises target your core, hips, and stability—perfect for reducing injury and breaking through plateaus.
The best part: no equipment required!
🌟 1. Hip Hinge Airplane
• Targets: Glutes, hamstrings, balance
• Tip: Keep your hips level as you hinge forward and inline as you rotate up and down. Imagine your body forming a straight line from head to heel. Slow this movement down for the most challenge. Aim for 5 rounds of 3 rotations each side.
🌟 2. Side Plank with Abduction
• Targets: Glute medius, obliques, shoulder stability
• Tip: Lift your top leg slowly and straight up toward the ceiling.
Aim for 2 rounds of 8-10 raises each side
🌟 3. Adductor Plank
• Targets: Inner thighs (adductors), core
• Tip: Keep your body aligned and avoid sagging through the hips.
Aim for 2 rounds of 8-10 raises each side
📅 Add these exercises to the end of your lifting session or as a stand-alone strength session 2 times per week to support your training goals.
💡 Save this post & tag a friend who’s starting their fitness journey this year! Let’s crush 2025 together! 🙌
