1-Leg Skater Squat
What it works: LEGS (quads, glutes, core, inner/outer thighs)
How to do it: Stand on your right leg with a dumbbell or weight (see progression) 8-10 inches behind your left foot. Slowly lower your left knee back and down to tap the dumbbell. Maintain a slight forward lean with your torso. Come back to starting position by pushing through the heel of your right foot and squeezing your butt. Repeat all reps on right leg before switching legs.
How to make it harder: Drop it low(er). Create a stack of plates on the ground and work on getting closer and closer to the ground. Continue working until you are at this level.
Where to put it in your workout: This wouldn’t be your main lift of the day, so save it towards the middle or end of your workout. At least after you squat or deadlift. Start off with 3 sets of 8 reps and work towards 3 sets of 12 before adding additional weight or lowering the plates/dumbbell.
A) Squat 5 sets of 5 reps
B) Romanian Deadlifts 4 sets of 8 reps
C) 1-Leg Skater Squat 3 sets of 12 reps
D1) Walking Lunge 2 sets of 20 steps
D2) Plank 2 sets of 40 seconds