Tag Archives: leg exercise

One legged squats

One legged squats – pistol squats on stairs

The one legged squat is an extremely effective leg and balance exercise which challenges your entire body.

If you find yourself waiting close to a set of stairs you are in a good position to do some one legged squats, or pistol squats are they are also called. Pistol squats can also be done on a flat surface but it’s easier if you do them on stairs, plus it’s good to have a bannister at hand to help with the balance.

One legged squats

One legged squats, or pistol squats, are great to do on stairs.

The supporting foot should be placed flat on the ground and remain so during the entire movement. Your upper body should be leaned forward and your arms extended to help keep your balance. Slowly squat down and at the same time keep your leg extended straight, then push yourself up again. Keep your abs tensed during the exercise. Don’t rush! You can either do several reps on one side and then switch, or switch leg in between each rep.

Once you get stronger you can also do one legged squats on a flat surface, but keep in mind that this puts more stress on your knees.


Standing Glues Strech – Treat your back pain while waiting for a train

glutes stretch illustration

Mel is stretching her glutes and practing balance while waiting for a train.

Experiencing pain in your lower back or hips?
You are not alone and tight glutes may be one reason for this. The glutes, or gluteus maximus as they are called are basically your butt and they tend to get tight if you sit down a lot, and especially if you sit with your legs crossed. You should as often as possible stretch your glutes to open up your hips.

The standing glutes stretch might be a difficult exercise, but it’s also one of the most versatile exercises there are since it not only stretches your glutes, but at the same time includes balance in the exercise.

Stand on your left leg and place your right ankle on your left thigh. Lower yourself down as you push your hips back to a seated position. You will feel tension in the right side of your butt. You can keep your hands at your hips or help the stretch by gently pressing on the right knee. Hold the position for the desired amount of time and then switch to the other side. Remember to breathe during the stretch. If you have trouble keeping your balance you can find something to hold on to.

Try this exercise when waiting for a train or maybe when waiting for water to boil in the kitchen.

illustration how to stretch inner thighs in bed

Stretch inner thighs in bed

illustration how to stretch inner thighs in bed
Mel is stretching her inner thighs and groin region in bed after a long day at work.

Flexible inner thighs are good for general mobility and will help for running, walking, swimming, biking etc. The purpose of the muscles in your inner thighs, called adductors, is to pull your legs together. The adductors are engaged but squeezing your legs together.

This is one of the easiest inner thigh and groin stretches you can do and it’s perfect to do in bed just before going to sleep at night.

Lay on your back in bed and put the soles of your feet together while bending your legs. Gently open up your legs by pressing your knees out to the sides. You can adjust the stretch to fit your agility level by positioning your feet close or far away from you. It’s easier with your feet further away. If needed, you can place your hands on your thighs to add a bit of extra pressure. Hold the position for the desired amount of time and then repeat.