09 Jul 2018 Blackmores Bench single leg squats 6049 views 1 min to read Develop glute and quad strength and engage the core. Energy & exercise Share Share on Facebook Share on Twitter Share on Pinterest Share on Linkedin 0 comments Legs 3 exercise 3 | Bench single leg squats Download the workout How to Lunge with one leg up on a weights bench and the other leg extended below on the floor. Starting at 90 degrees squat/drop towards floor and return in an even controlled motion. Perform each set for 45 seconds followed by a 15 second rest (45/15) and repeat 3 times on each leg. Make it advanced Increase the depth of the lunge/squat. Increase each rep to 60/15 and then 90/15 all for 3 rounds. Expert tips Keep your back upright and your front foot pointing directly forward. Next: Lunge walk Previous: Jump split squat Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner. Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.