Fitness Advice: Use Exercises You ENJOY!

The 30 Minute Physique Experiment Day 18

09/02/2025 Training Log. Legs

Ex 1: Bulgarian split squats-7/7, 8/8

Ex 2: single leg RDL-2x10/10

Ex 3: single leg box squats (16 inch box)-2x6/6

Ex 4: 1 hand kettlebell swings-2x10/10

Ex 5: single leg calf raise-2x10/10

Total Time = 36 minutes

Yet again, a leg day of 10 working sets but all exercises and sets were unilateral (accept 1 hand kettlebell swings which are unilateral in the arms but actually bilateral in the legs, giving my legs twice the work by doing 2 sets per arm).

Unilateral leg work has become my go-to method of training for big, strong, balanced legs and glutes while also maximizing the health and movement integrity of my lower body muscles and joints. This is something I've adapted, after trial and error, following my hip injuries (now many years ago. 8, to be exact).

As for 1 hand kettlebell swings, I do 2 sets with each hand, providing 4 sets for the legs. But, like offset calf raises – holding 1 kettlebell in 1 hand – the load is offset and therefore it's got a quasi-unilateral effect. 

I love all these exercises that I did today. They're seriously high quality movements that build high quality legs, hips, and glutes. Enjoying your exercise variations increases training adherence. 

Go figure – enjoying what you do motivates you to do it more frequently, increasing consistency, and therefore, improving chances of making great progress. 

Enjoy training, friends. We're lucky to be able to do this stuff for fun!

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