Leg Workout - Single Limb Training

Killer Leg Workout targeting the Quadriceps, Hamstrings, and Calves with Single Limb Training.
This leg workout will train your quads, hams, and calfs with single limb exercises. And this simply means that you'll do all your reps for one leg, and then all of your reps for the other leg.

There are some unique benefits to single limb training...

1) First, it develops balance and symmetry between the right and left sides of the body. You may have noticed that one side of your body is bigger and stronger than the other. Most people are like this. For example, if you are right handed, chances are your right side is going to be bigger and stronger than your left. But not always, in some cases it's actually the non-dominate side that is bigger and stronger.

2) Second, single limb training will stimulate a higher level of neuro-muscular activation compared to doing your exercises with both limbs simultaneously. When you focus on lifting with one arm or one leg at a time, you can generally generate more force output for that side, and this can help recruit more muscle fibers and stimulate new growth.

3) Third, doing single limb exercises will train your body in a more functional manner. With most real world physical jobs and chores you are generally lifting or moving with one limb at a time. For example, when you walk or run you are not working both legs together, you are alternating working one leg at a time. When you pick up something it's usually with one arm at a time. And even when you are using 2 arms to lift something big and heavy (i.e. moving furniture) very often the load being lifted is unbalanced, and one side ends up supporting more weight than the other.

By including single limb exercises in your workouts you can help correct any strength and muscle imbalances that you may have while stimulating new growth in the process. This will then carry over into increased strength for your regular 2 limb lifts as well.

In this video you'll get a full leg workout focusing on the muscles of the quadriceps, hamstrings, hips, glutes, and calves.

Full Leg Workout

Step Ups
- 3 sets of 10-12 reps per leg

Single Leg Press
- 3 sets of 10-12 reps per leg

Single Leg Extensions
- 3 sets of 10-12 reps per leg

Single Leg Curls
- 3 sets of 10-12 reps per leg

Walking Lunges
- 3 laps back and forth the gym

Single Leg Calf Raises
- 3 sets of 10-12 reps per leg