Single-Leg Workout for Core and Lower Body
Published 4/1/2016 • Updated 11/27/2020
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Got a broken foot and still want to rock your lower body and core? I have just the single-leg workout for you! Don’t worry- if you’ve got two working feet, you’re in luck because you can do it too!
Man does a boot on one of your legs make working out a challenge. A challenge that I have completely CRUSHED over the past 4 weeks! I’ve been lucky to have access to great trainers such as Lindsey from Nourish Move Love and Drew from PEC, who are extremely innovative and have helped me modify workouts to get a good burn.
I’ve obviously increased my upper-body workouts because I have two working arms, but don’t worry- I haven’t just forgotten about lower body! There is actually so much that you can do with just 1 leg. Plus- lucky for me, I am able to put weight in my heel, which has allowed me to be able to incorporate some bodyweight lower body exercises.
For this workout, I worked with Lindsey to create a single-leg workout for those that can put NO WEIGHT in one of their legs. For those that have 2 legs- just repeat on the other side! It mixes strength exercises with plyometrics, so that you can build muscle and get your heart rate up at the same time. Just my cup of tea.
Single Leg Workout for Lower Body and Core
Instructions: Do 15 reps per strength exercise + 10 reps per HIIT exercise, repeat each circuit x 4 sets {2 sets on each leg}, before moving onto the next circuit.
Equipment: Bodyweight
WORKOUT
Interval One
- 15 Reps Single-Leg Plank + Leg Lift
- 10 Reps Single-Leg Burpee
Interval Two
- 15 Reps Warrior 3 + Standing Crunch
- 10 Reps Single-Leg Deadlift Hops
Interval Three
- 15 Reps Speed Skater + Oblique Crunch
- 10 Reps Single-Leg Plank Hops
Interval Four
- 15 Reps Single-Leg Crunch + Donkey Kick
- 10 Reps Single-Leg Speed Lunges
Interval Five
- 15 Reps Single-Leg Glute Bridge + Toe Touch
- 10 Reps Single-Leg Jump Ropes
Thanks so much this is epic. Just had bunion surgery. This is going to help loads 💖
I fractured my calcaneus/heel and I was unable to do absolutely nothing for months due to my high pain levels. Now I’m finally able to do something! So I tried this workout. It was pretty challenging and difficult to balance but it felt great when I was done with it! Thanks for sharing!
It’s even a hard workout to do for those that have 2 feet! So sorry to hear about your injury. Sending you good healing vibes!
Hi this is really awesome as my friend broke his ankle and now he is just sitting around with a leg cast doing nothing all day long. I will definitely tell him that you can exercise regardless whether your leg is broken or not. So thanks again for the steps and pics you have provided.
Thank you so much for this. I have been stressing out about getting cardio in post hardware removal surgery!
Really great post.The best “SINGLE-LEG WORKOUT” I have found ever.
Thanks for sharing an awesome content.
Oh hope you get well for now. Though it’s amazing but i think practicing on two legs is much better ’cause it brings the balance to the body. Thanks for greate share, you always inspire us.
Hi, this may seem like a stupid question, but will it increase strength in only one leg or work both legs equally even tho you can only use one?
Hiyah! If you just do this workout on one leg, it will only strengthen that leg! But- if you have two working legs…then you can do it on both sides!