8 Effective Single-Arm and Leg Exercises for Strength and Stability


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Single-leg balance exercise with arm workout | Ohio State Medical Center

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Easy Leg Exercises for Stroke Patients (Guided by a Physical Therapist)

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Core Exercises for Stroke Patients to Improve Balance and Walking (Gait)

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1. IMPROVES BALANCE AND STABILITY. When you only use one leg or one arm, you instantly make your exercise more challenging because there’s less stability.Now your muscles have to work harder to keep your body still.. As a result, these exercises tend to increase the activation in your core and the stabilizing muscles around your joints to help you move better and protect against injuries.

8 Effective Single-Arm and Leg Exercises for Strength and Stability Everybody desires to get stronger — that’s why we go to the health club to carry weights. However chances are high, most of your workouts goal each arms or each legs on the similar time like a squat, deadlift, or pushup (referred to as “bilateral coaching”). 8 Effective Single-Arm and Leg Exercises for Strength and Stability May 19, 2019 Fitness & Workouts No Comments Everyone wants to get stronger —.

The key feature of this movement is the requisite of stability, or you could say the perceived instability on repeat. As you alternate between one leg finishing up the forward lunge and pushing back into the reverse lunge, there is a period of perceived instability at the hip and core as you glide over the neutral leg and hip position without ever touching down between reps. These stability ball exercises will tone up your core, legs, arms, and shoulders by challenging your balance and introducing rotational movements.

2. Single-Leg Stability Ball Leg Curl. The Stability Ball Leg Curl is an excellent lower-body exercise that increases strength and stability in your glutes, hamstrings and lower back. 8 Strength Exercises All Beginners Should Learn How to Do with simple and effective exercises that’ll let you build a sturdy base A plank is a great exercise. Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to.

8 Effective Isometric Leg Exercises (#7 Will Blow Your Mind) By Douglass The contraction will boost the stability and strength of your particular muscles. There are a lot of benefits you’ll get by practicing isometric exercises. Here are some: Less Time to Complete. If you want to gain size and strength in the off-season, do more single-arm training.

The sets will take you twice as long to complete, doubling your muscles’ normal time under tension.

List of related literature:

2 List 10 functional exercises that may be useful for promoting leg strength and balance in clients.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

* Refer for a programme of muscle strengthening and balance retraining (Robertson, Gardner, Devlin, et al. 2001) and advice on use of assistive devices.

“Practical General Practice: Guidelines for Effective Clinical Management” by Alex Khot, Andrew Polmear
from Practical General Practice: Guidelines for Effective Clinical Management
by Alex Khot, Andrew Polmear
Elsevier Health Sciences, 2011

Alternatives include resisted limited-range back extension with fixed pelvis or less demanding exercises involving extension of one arm, one leg, or both in kneeling (figure 28.2, e and f).

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

The goal of these exercises is to increase muscle strength and gain control of the limb.

“Surgery of the Hip E-Book” by Daniel J. Berry, Jay Lieberman
from Surgery of the Hip E-Book
by Daniel J. Berry, Jay Lieberman
Elsevier Health Sciences, 2012

The most common of these methods are ballistic, dynamic, static, and various proprioceptive neuromuscular facilitation (PNF) techniques (8, 24, 25, 30).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

In contrast, exercises that increase strength and mobility of the hips and the knees should be encouraged.236 Transferring the stress from the spine to the legs implies good function (strength and mobility) of these; therefore exercises make sense but only as a complement to instruction and postural training.

“A System of Orthopaedic Medicine E-Book” by Ludwig Ombregt
from A System of Orthopaedic Medicine E-Book
by Ludwig Ombregt
Elsevier Health Sciences, 2013

Upper extremity exercise — for example, unsupported arm exercise using weights — may therefore be a useful addition.

“Tidy's Physiotherapy E-Book” by Stuart Porter
from Tidy’s Physiotherapy E-Book
by Stuart Porter
Elsevier Health Sciences, 2008

Strengthening lower extremity musculature is crucial for ambulation, improving gait, and possibly reducing the need for assistive devices and orthoses.4 Electrical Stimulation.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

It could include strength training with machines, free weights, or low-load endurance exercises to train muscle control.6,8 Proprioception is a specialized variation of the sensory modality of touch that encompasses the sensation of joint movement.

“Pain Procedures in Clinical Practice E-Book” by Ted A. Lennard, David G Vivian, Stevan DOW Walkowski, Aneesh K. Singla
from Pain Procedures in Clinical Practice E-Book
by Ted A. Lennard, David G Vivian, et. al.
Elsevier Health Sciences, 2011

Instead, as described in chapter 2, many of the exercises emphasize detailed movement and stabilization of the core, with movement of the limbs functioning more to add a stability challenge than limb strength.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • We are just beginning therapy from a stroke. She can’t move her left leg, but has feeling. Looking for a video to start from square 1. This may be a little advanced at our stage now, but your voice alone is so soothing. Thanks for your help!

  • Great video. HIghly distracting at the 50 second mark.Heart pumping exercise I totally lost concentration.Got through though:) Oh and 6:20 Never found leaning forward so fun.

  • Where has this sight been? I love it! Thank you. I had my stroke in2008. It aff3cted my left side. I have been going to therapy since. All so different. I think I finally hit the jackpot finding this sight!

  • I am so pleased to have discovered your videos! Simple, straightforward, effective, with multiple variations to take to the gym. Great work, thank you: )

  • Great video…..some great ideas. I can’t always get to the gym so I will be doing this at home.

    would you be kind enough to name say the 6 best exercises with kettle bells that would give an all over body workout that I could incorporate into a circuit.

    I would be looking to do something like 20 seconds work 10 seconds rest and keep going till I drop. If you would be kind enough to reply I would be really appreciative.

    Your channel is my go to channel for exercise and form advice.

    Thanks x

  • This is a really good video.I love my stroke recovery exercises from the UK charity Arni. Some great tips here that I will do too.

  • https://youtu.be/CIydPAbf_s8Practice, guide and guide our parents who have had a stroke so that they can walk again as when we were little trained, guided and guided by our parents so that we can walk… Really this practice is in like and Ridhoi by Allah SWT, the Merciful God..

  • This should have been shown with a real stroke person with paralysis and stiff knee and ankle����‍♂️ she’s completely healthy and is doing this with ease

  • Hi there! Thanks so much for these great exercises. I have very stubborn belly fat so I’m hoping to blast it now. 2 questions: what weight KBs are you working with & is it okay to do these exercises every day?
    Thank you ��


  • Sir, please give some videos for lumber spondilosis….anterolistesis..i am suffering a lot for my lower back pain, balance etc..thanku..

  • Love you!!! I had 3 paralyses caused by brain cancer. Last disabled me left side for months, previous 2 I recovered with your help. Now back here to deal with my most severe case by the end of radio therapy.

    You are my angel.

  • Very first breathing exercise: breathing with the diaphram. She then demonstrates by breathing with the shoulders. With diaphram breathing the chest and shoulders should not raise and lower. Instead, the belly should extend and contract while the shoulders remain motionless.

  • Very omportant lesson! Pease have a look on my story https://stroke-survivor-story.blogspot.com/

    Not a new one, but I just finalized it recently, i made it some months ago, but I was too lazy at that time:) still had to post more, though. I shared some recovering documentations like videos and photos in that blog.

  • Appreciate all kinds of kettlebell exercises, thank you! Love your channel! Maybe you could post a video about battleropes? And…, sorry to tell you that, please rethink your background music 😉

  • May I know how many times these exercises should be repeated in a day? And how many times per week? Thank you so much. This is a big help for my father.

  • I recently fell in love with kettlebells, and these moves make me smile.. Leg wipers and bottom carrys made my mouth drop.Are any of these Cori originals? As always great video.

  • I always like your training combo and the soundtracks. But could you tell how to arrange them? I guess it’s not good if I follow the order, because it’s totally easy-to-hard order.(for me ) Thanks!

  • So helpful and brilliantly explained. Can anyone tell me how many times daily you should do these exercises, should you incorporate them all each time, and for how long should you do each one? Thanks.

  • Thank you SO much. The stretch felt so good. I cannot get down on my knees ( due to knee replacement but sat in a chair and stretched across my ottoman). I have spinal stenosis coupled with arthritis and am in pain daily. TFS:-)

  • You are a absolute beast! Make the exercises look so easy while keeping perfect form! Gotta try all your exercises out.
    What do you suggest? Choose a few of the exercises and do it in a timed circuit?
    Or choose a few and do them in a descending ladder from 20,18,16 down to 2?

  • Lower back pain brought me here although I clicked a lot but, this is perfect my lower backpain healed instantly. Thank you and God bless.

  • Hey, it’s me again, Rozella. I received your msg about the knee brace,but I’d forgotten what’s it called so can I please tell me what’s it called? (for my leg being hiked up in da air ) I needs to no the name of it so I can try and get one, since I’m not in therapy anymore �� and thx for your response ��
    Happy Holidays to you and your family ❤️ Salute!

  • Your videos are so great:) so many different ideas in each video and love to have the name of the variations has well:) i m glad i found u today, cant stop to watch you:) will for sure learn a lot with you:) kind regards from Iceland

  • Hi! Great moves ���� can you please tell me what’s the rest time between each exercise? Are you found each exercise for 20seconds? Also how many times do I repeat the entire set? Thanks so much! ✌��️������������

  • Always love your videos, lots of great material. Curious question…..i have been admiring your asics for a while, can you tell me the style name?

  • This is brilliant…sadly my gym is too filthy for me to go on my back and do any of those movements…Loved you variation on the windmill and the lunges.

  • I tried all of this and it seems okay. But the last dead bug with the arms included, I notice something when I tried that. For every stretch of the arm and leg, there is something like clicking in my back. Is that a good sign?

  • I wasn’t strong enough to complete the exercises. I ha e stroke where the right side was affected. I’ll come back daily to work out…. all those years being treated by all those physio and o/ts, not one gave me these exercises. They’re excellent. I feel them working. ��

  • Are these exercises effective for non-stroke patients?it’s similar but not stroke, we don’t know what it is. My right side’s weaker, can’t walk, just few steps don’t know how many bc I don’t have balance( it suddenly goes away).

  • I have got a cerebral stroke since three years now I’am suffering from spasm at my big toe along the surface of my leg can you help me about that. thank you

  • This is always start of my daily program really enjoy it because I can do it on my own and have seen gait improve at rehab they always comment on my strong core!!!thanks a million

  • Hello, I came across your videos when doing some research. For a while now i have been suffering with bad headaches and neck pain. The pain seems to radiate from the base of my skull over my scalp and towards my eyes (Often hurts to move my eyes around). I have noticed that arching my back or any subtle neck movements seems to aggravate the pain. At times it feels like there is a clamp around my head and feels as if I am unconsciously tensing every single muscle in my head and neck at once. I spend a lot of time sitting in front of a computer and I must admit that I am overweight which probably doesn’t help. I have convinced myself that I have a brain tumor or some other terminal illness (I am a bit of a hypochondriac). I have been to the doctors countless times to receive no definitive answer, and I am left missing a lot of study at university due to sleeping problems which has been brought on by this issue. Any ideas would be extremely helpful and appreciated.
    Thank you