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  1. #1
    xswtsalvationx0 is offline Second Set
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    One Legged Exercises - list all the ones you know (I need some) One leg is weaker

    I want to start doing some to strengthen my weaker leg and have both legs balanced. For example - I want to be able to do the same stuff I can do on my right leg with my left. My left leg is weaker than my right. Same with kicking a soccer ball. I can kick better with my right foot than my left. However, swinging a softball bat I can do better with my left than right (I was taught how to swing left handed) and I should be able to do right handed because I am right handed (throwing, writing, kicking, eating, etc.). Also - when I do a jump rope routine and the part with jumping on one foot, my left foot does not get that tired, but my right foot gets more tired. This means I need to work on one legged exercises.

    One legged exercises are perfect and something I should be doing to have both legs strenghten equally.

    all I know so far is one legged deadlift and one leg standing on a bench or box (I forgot what its called. I think its called box squat where one leg is on the box and the other not on the box, and to squat down and back up without touching the ground).

    Any others? I want to work on balance and strengthen both of my legs evenly. List all of the ones you know.


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  3. #2
    Cynic is offline Needs to Deload
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    Dynamic Lunges (also called lunges), static lunges (AKA split squats), bulgarian split squats, step-ups, bulgarian deadlifts, bulgarian romainian deadlifts, king deadlifts, pistol squats.

  4. #3
    xswtsalvationx0 is offline Second Set
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    What does bulgarian mean? I tried to look up pictures or instructions on how to do bulgarian split squats, bulgarian deadlifts, bulgarian romainian deadlifts, king deadlifts, and pistol squats. It is giving me no matches, which sucks.

  5. #4
    Cynic is offline Needs to Deload
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    Bulgarian means to put the instep of one foot on a bench or other platform.

    This is actually a bulgarian split squat, but exrx calls it a single leg split squat:


    Here's a pistol squat (I'm fortunate enough to know this lady):
    Pistol (One Leg Squat)

    King Deadlift:
    King Deadlift: This is a single leg, bent knee deadlift. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. Your hands should be on your hips or by your side.

    The aim is to bend the knee of the supporting leg until the knee of the non-supporting leg is brushing the ground. In reality, you may have to settle for a shorter range. (You'll understand why I say this as soon as you do this workout.) If this is the case- and I expect it will be- look to increase the range from workout to workout.




    You're allowed to bend forward at the waist as much as you want and doing so will increase the gluteal involvement. Keep the working knee aligned neutrally throughout the movement. Take three seconds to lower, a one second pause at each end, and two seconds to lift. No warm up set needed. When you can do more than 15 to 20 reps full range look to hold dumbbells in the hands.
    Last edited by Cynic; Oct. 21/06 at 07:05 PM.

  6. #5
    xswtsalvationx0 is offline Second Set
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    Oh

    What are "king deadlifts" and "pistol squats"?

  7. #6
    Cynic is offline Needs to Deload
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    I edited my response.

  8. #7
    xswtsalvationx0 is offline Second Set
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    oh okay thanks

    are there anymore exercises for one leg?

    I know theres squat touch down I found on a site and also single leg windmills. I forgot to include that. and of course jumping on one foot with the jump rope or without

    Anything for balance and both legs being even that I find.

  9. #8
    Cryptik is offline First Set
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    cynic I tried that king deadlift and pistol squat. my balance sucks....if I keep practicing these will it work out my balance and core?

  10. #9
    Cynic is offline Needs to Deload
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    Yes

    Anything that forces you to shift your weight around to remain upright will work your balance and TVA.

    It's all a matter of training your nerve endings to fire when you need them.

    Good luck on the pistol squats. I can't even get close.
    Last edited by Cynic; Oct. 22/06 at 02:59 AM.

  11. #10
    Karky is offline Former member of VulgarityGang
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    Quote Originally Posted by Cynic View Post
    Dynamic Lunges (also called lunges), static lunges (AKA split squats), bulgarian split squats, step-ups, bulgarian deadlifts, bulgarian romainian deadlifts, king deadlifts, pistol squats.
    Bulgarian romainian deadlifts, actually

  12. #11
    Cynic is offline Needs to Deload
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    Quote Originally Posted by Karky View Post
    Bulgarian romainian deadlifts, actually
    What did I say? It looks like that same thing you said/spelled.

  13. #12
    Karky is offline Former member of VulgarityGang
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    Quote Originally Posted by Cynic View Post
    What did I say? It looks like that same thing you said/spelled.
    oh sorry, it wasnt mean like that i just find it funney that they are called bulgarian romainian deadlifts you know, two nationes names in front kinda ironic

  14. #13
    xswtsalvationx0 is offline Second Set
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    My balance sucks too, but I can do one legged deadlift squat. I am doing it without any weights first as a one legged squat because I don't need any weights yet. My balance is getting a lot better though. I am not falling like I usually do.

  15. #14
    LeiYunFat is offline We are all one
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    If you keep falling over while trying to do pistols, hold on to something until you get good enough to do it on your own.

  16. #15
    xswtsalvationx0 is offline Second Set
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    pistols take a lot of strength to get down this low. I can only go half way.

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