How to Do Single Leg Squat w/ Kickback | Thighs Workout

How to Do Single Leg Squat w/ Kickback | Thighs Workout

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Hey, I’m Layla and this is the single leg squat with a kick back. This exercise is great for targeting both legs at the same time. Whichever leg you start out with for your single leg squat, I’m going to start out with my right, that leg is going to be really focused. Your quads and your inner thighs are really going to be targeted here as you do your single leg squat and then as you do your kick back on the opposite leg you’re really going to be targeting your glut area. So for your single leg squat you’re going to make sure all your weight is in one leg. As you squat down you push the weight back into that heel as if you’re sitting down in a chair. You take the opposite leg back with you. So you squat all the way down and as you come up you’re going to come all the way back up, take that back leg and do a little kick back so all you’re doing is raising that leg back behind you. From this position start off with your single leg squat, just squat straight down, keeping the weight back in the back of that leg. You’re going to feel this in that quad, the glut, the hamstring on that side and then as you stand up, you’re going to stand straight up, do a kick back with the opposite leg, just like that. So squat down, stand up and kick back. Make sure when you do your kick back, you’re standing up straight, you’re not leaning forward this way because you’re going to lose all the tension from the glut. So you want to stand straight up and kick back with that opposite leg. And that’s how you do the single leg squat with a kick back.


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An enjoyable exercise program is best because it will make it easier to stick with working-out consistently. Give yourself the best chance of sticking with your exercise program by having an enjoyable routine. The tips in this article will show you how to build a custom program that works perfectly for you.


When you are exercising, try playing some of your favorite tunes. Nothing is more natural than moving to music. It is one of the best motivators. Exercising to the beat of a favorite song can become more like a dance than work. You will not even notice how tired or sore your muscles are when you are enjoying yourself. Music can really boost your motivation to finish up those last few reps.


When you decide to start working out, encourage a couple of friends to join you. Your workouts will fly by when you have friends to talk to. You will focus on the great friend you are speaking with, instead of the difficult workout you are engaged in. It’s a great way to fit social activities into a busy schedule. Exercising with your friends can help make the experience far more fun and exciting.


A bit of distraction goes a long way towards helping you get through your workout. Making use of video games that get you moving just may be your ticket to success in taking your mind off exercising. There are many different games that you can choose from. Maybe you like bowling but don’t feel like leaving the house, or maybe you have always wanted to row a boat but there are no ponds nearby. Or maybe you would rather box with a virtual opponent. Depending on your preferences, there are video games geared for workouts that don’t feel like exercise.


If you look and feel good in your exercise clothes, your desire to workout and achieve your fitness goals will be greatly enhanced. There are an endless number of colors and styles of workout clothing available. Choose an outfit that will get you motivated to get out there and hit the gym.


Keep your exercise routine interesting by avoiding repetition. Mix up your workouts often. If you want to be productive, you must avoid being bored. Without the proper motivation you could stop exercising altogether, which is a huge risk. Consider changing your workout regularly. Variety is important to keeping yourself interested in work outs. If you stop working out, you will risk losing all of the progress that you have already made.


Try to give yourself some sort of reward for each fitness goal you manage to reach. You should reward yourself even for the more trivial goals. You stuck it out and achieved it! Give yourself a small serving of dessert, or better yet, just spend some quality time with your family and friends. A new outfit may be just the thing to reward the loss of your final pounds. Knowing that you are working towards a reward is really motivating. As you move towards it, envision how much you will enjoy it.


Exercising doesn’t have to feel like an obligation. Having fun while you are working out is easy. This article has some tips that will help you make your exercise plan entertaining.

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Dr.KATHIE KUEFER
Dr.KATHIE KUEFER
Associate professor of nutrition at the Univ. of Ottawa focuses her research on nutrition for athletes, athletic performance, weight management, the glycemic index, a measure of how carbohydrates affect blood sugar levels.

9 Comments

  1. AWFUL form, barely a squat, a knee-bend!

  2. Okay, so the leg that gets kicked back isn't going to touch the ground, right? I hold it just above.

  3. like heart pain and mental stress plus lot of stories and topis

  4. aur bee gam hai zamanay may

  5. thighs per bara focus hai

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