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
This is great! I will have to have surgery in each foot soon (not at the same time, of course) and I was worried about finding ways to continue working out. Thank you so much!
Oh my gosh! Good luck on all of your surgeries!
I have been in a boot for three weeks now and have three weeks left. I am trouble working out-particularly in the cardio area. Do you have any recommendations?
Hey Tori! So sorry to hear you are in a boot! For cardio over the past 6 week I have been primarily rowing because it is non-weight bearing. I strap one foot onto the rower and have my boot on the other foot. Other forms of cardio I’ve been doing is rope whips, med ball slams, and kettlebell swings. With my break, I am able to put weight in my heel, so that has been HUGE for cardio! Hope this helps!
This is awesome! I wonder how did you keep your balance with that cast on your leg.
All about your core!!
I love that you have this awesome leg workout so that you can still get them glute gains with the cast 😀
Even with your boot you probably have better coordination than I do! LOL
LOL. It’s taken a lot of practice to be semi coordinated 😛
I am sooo excited to try this out!! Almost at the end of my time with this boot on but just in time to get me back into a routine with two feet! Was so upset when I broke my foot in Feb bc I have been trying to get in shape for my beach wedding in July!
WAHHHH! So sorry to hear about your broken fit. You totally still have time from now until July. YOU GOT THIS!!!
You are too cute! I love that you’re pushing on even with 1 foot. There are a lot of people with 2 feet who don’t work out at all ; )
You’re going to look back at this one day, laugh and smile and be super impressed with yourself! You should be!
Thankfully I’m already looking back at 5 weeks ago and laughing. It is a good story to tell 😛
No joke I broke my foot last weekend and although I did take this week off to rest & ice it, I was just thinking of sitting down to write out a workout plan for the remainder of my recovery… So excited to see this perfectly timed post! Thanks Lee! Godspeed to you & more one legged workouts would be awesome! ??
AHHHHH! So glad I posted this when I did 🙂 I hoe you have a SPEEDY recovery. Glad you took some time off…I did the same thing! xoxo
This is awesome! I have nerve damage in one of my ankles, which prevents me from working out when it flares up, but this is perfect. Thank you!
Bummer about your nerve damage, but YAY for this workout!
You’re TOO CUTE with your boot. And you’re also amazing for still working out with a broken foot. Killin’ it!!
😛 The boot is my best accessory these days.