Alright, if we were trapped on a deserted island and could only do two leg exercises for the rest of our lives, what would they be? Well, they would need to be something functional, of course. But, they would also need to work many muscle groups at the same time, and be very effective as a body weight exercise. For me, the choice is simple: Bulgarian Split Squats and Single Leg Roman Dead lifts. These two lower body exercises are a hybrid of strength, balance, and flexibility. They can provide the perfect mixture for any lower body workout. Give em a try and see what you think!
Bulgarian Split Squats:
With your back leg firmly on something elevated, (whether its a box, stair, bench, or palm tree), carefully walk your front foot out, so your knee is over your ankle.
With your core engaged, drop your back knee towards the floor, keeping your front knee behind your toe. Try not to rest your knee at the bottom! ( 3 sets of 15 each leg)
Single Leg Roman Deadlifts:
Begin in a normal standing position, with the weight in the same hand as the leg that will go backwards. Try to keep your core engaged and your spine straight before starting the movement.
As shown above, bend from the waist keeping your body straight from your heel to head. Try to keep your bottom leg straight, and it's ok it you bend it a little :) Once you reach the bottom, return to a standing position. ( 3 sets of 12 SLOW!)