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Single muscle women

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Slowly lower yourself and repeat. Instead, try to pull yourself up and keep a vertical shin. Start by holding dumbbells.

To make it harder, wear a weighted vest or use a higher box. Stand facing away from a bench. Start by facing away from a bench or box.

With dumbbells or a barbell in your hand, slowly bend forward while maintaining the natural arch in your lower back — at the same time, reach back with one leg.

Take a long step back — long enough so that your knees make two degree angles at the bottom — and pull yourself up with your forward leg. You should never skip leg day, but you should skip these moves if you want to avoid injury or wasting your time.

Move beyond your leg-building plateaus with these essential lower-body moves. View Gallery. Why Single-Leg Training Builds Mass You can push just as much — if not more — weight with single-leg exercises as double-leg exercises like squats and deadlifts.

Reverse Lunge The reverse lunge is a great, dynamic single-leg exercise. Step Ups Simple, but brutal — step ups are a killer exercise for a massive lower body.

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