The best single leg exercises for amazing sex ๐Ÿš€

Before we get started, letโ€™s discuss our third leg. Some might call it a pocket rocket. And how exercising your other legs helps to ready it for launch and not prematurely. Itโ€™ll wait until itโ€™s time and the countdown is finished.

The penis itself isnโ€™t a muscle. Itโ€™s made up of a spongy tissue that fills with blood to get erect and ready to launch. The better the blood flows, the more erect and fuller we become.

This is where leg training plays a role. I know Iโ€™ve mentioned this before, so stay with me for a few seconds while I catch up the new viewers.

Blood flows to our legs from the common iliac artery. An offshoot of this artery supplies blood to our penis, pelvic floor, glutes and adductors.

Exercise does more than improve the flow into these areas. It strengthens these muscles, making it so we can last longer.

The biggest advantage to using single-leg exercises is it allows us to work the muscles with less weight making it much easier on our spine and low back. They also improve balance and mobility.

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Better mobility in the bedroom is always a plus when it comes to having amazing sex.

If youโ€™re not used to single-leg training, a great place to start is the basic split squat. To begin this movement, stand with your legs hip-width apart and step back a comfortable distance with one leg. It needs to be far enough that your leg is well behind the heel of your front foot, keeping your leg's hip-distance apart.

You go down until your back knee almost touches the floor or lightly touches it. To emphasize the glutes, keep the shin of the front leg vertical and maintain a slight lean in your upper body.

Allowing your shin to lean forward and keeping your torso more upright puts greater emphasis on the quads.

To encourage blood flow into the pelvic region, we want to make all of our single-leg exercises more glute focused.

A study published in the Journal of Strength and Conditioning Research comparing a squat, split squat and step up finding that the load on the glutes was greater with both the split squat and a step up compared to a traditional squat.

This brings us to the next exercise, step-ups. Youโ€™ll want to use a bench or sturdy chair. I like something that is over 14 inches tall. The higher the step, the more the glutes and hamstrings become involved.

When you step up, lean forward a bit to put the weight on the front leg, then press through the heel of the raised leg to bring yourself up off the floor.

Try to use the back leg as little as possible.

If youโ€™re new to these exercises, itโ€™s best to get used to the movement pattern without weights first.

When doing unilateral or single-leg exercises, itโ€™s better to do all the repetitions on the same leg before switching to the other one. Taking a minute rest between each leg

Bulgarian split squats can be done in two ways, either as a quad or a glute dominant move. To emphasize the glutes, you want to start a little farther away from the bench. This makes it easier to keep the front shin at a 90 to the floor

This gives us more hip hinge, which targets the glutesโ€”having our rear leg elevated increases the challenge over a basic split squat by forcing all three glute muscles, the Maximus, medius and minimus, to work harder to stabilize the body while in motion.

The walking lunge works more muscles in the legsgives us quite the cardio workout boosting our heart rate and increasing blood flow.

Taking longer strides will help keep our shin vertical, and having a slightly outward step gives us a zigzag walk and puts more emphasis on the glutes because one of the jobs of the gluteus maximus is to rotate the leg externally.

    40 replies to "The Best Single Leg Exercises For Amazing Sex ๐Ÿš€"

    • Maurice Cooper

      Aha! THIS is why blood flow is VERY important for exercise AND sex. It may avoid ED. Being mobile can benefit us!๐Ÿ’ช

      • Fit and 50

        You got that right, Maurice!

      • raboox9

        A good side effect is more blood flow to the brain, so you can better decide when to deploy that third leg.

    • Ruben Rios

      Makes sense to strengthen the hips and lower back. And here I thought you were going to show us an exercise where we utilize the “third leg” for a push up ๐Ÿ˜†

      • C Clark

        You mean you don’t do that? I thought every one did that ๐Ÿ˜œ

      • Tanmay 636

        @Fit and 50 Wife๐Ÿ‘ธ๐Ÿผ๐Ÿ’•๐Ÿ’•: He is all day on the internet ๐ŸŒ๐Ÿ’ป๐Ÿ–ฑ and rest of the time in the gym ๐Ÿ˜’
        He doesn’t like me anymore ๐Ÿ’”๐Ÿ˜ฃ

      • Ruben Rios

        @C Clark

        There is no such thing as a penile push up…..unless you found the way ๐Ÿค”

      • C Clark

        @Ruben Rios you can’t be serious. Was this serious worth a reply. I think just about everyone knew o was joking. Tongue sticking out the sarcasm…. Seriously?

      • Steve

        @Ruben Rios Jokes don’t work well for you… Huh, clearly that guy was joking.

    • Fit and 50

      If you would like help to lose excess body fat, build muscle and improve your sexual function, please email me at for information on my personal training services.

      The shirt and shorts I’m wearing in this video are supplied by FortisFights. Here is the link to their website for all your gym apparel. and use my affiliate discount code FITAND50 at checkout for 15% off you next purchase on all of their apparel.

      • Al Key

        Thanks for the link. I’ve been looking for some new athletic shorts. I’ll see what they have

    • RoySFord

      Great group of exercises!

      • Fit and 50

        Thanks Roy!

    • Gordon

      Generally I donโ€™t enjoy single leg training, but that is more due to it taking 2x as longโ€ฆand of course, if hard then 2x the โ€˜painโ€™ if you will. Still quite effective and also can be used to reduce load on back if a little sore. With step ups if I start from the top and lower down (step downs if you will) touching more with my heel I find I can better limit the push from the lower leg. Bulgarian split squats are a great exercise I find, just a bit more of a balance challenge in my case. Another great video, and a great reminder for me about walking lunges. Enjoyed/laughed at the thumbnail.

      • Fit and 50

        The extra time is the only real drawback to single leg exercises.

      • Ellerona

        What do you feel about pistol squats

    • Carlos Dones

      Wonderful video. Iโ€™ll work out about five days a week what are the number of reps that you recommend. Iโ€™m coming up on 50 and I wanna keep things were it needs to be.

      • Fit and 50

        I like to mix up my repetitions ranges I spend most of my time in the 10 to 15 rep range, but Iโ€™ll spend 20 to 25% of my training time in either high reps like 15 to 20 or lower repetitions like 5 to 10

      • RamssesPharaoh

        @Fit and 50 Thank you for always giving us motivation and extraordinary content. Great video.

      • OldNatty

        100 w/ you body weight minimum.

    • Jesus A. Martinez

      Thanks for the the info . I am adding this to my work out.

    • Michele Platts

      I’m the one who does the single leg squats in our house. As for the husband – it takes him all the time to get up from watching the TV until 1am in the morning. Ah well his loss and I get a restful night’s sleep…. resting my quads! ๐Ÿ˜‚

      • Fit and 50

        Hopefully one day your good example will rub off on him.

      • mohamed bouchagraui

        If i were him i’d be squatting all day long lol

    • Willie Survive

      Love your videos thanks for the catch up in the beginning that was my first time hearing that. You made it all makes sense on why they should even be done. Great teacherโ€ฆ.Love the three leg pic๐Ÿ˜‚

      • Fit and 50

        Lol, Iโ€™ve been having some fun with this series and the thumbnails, but the exercises is whatโ€™s important. Thank you for your comment.

    • Rakem Hill

      Thanks, these are some of my favorites.

    • Steve

      Bulgarian split squat is one of my favourite exercises.

    • My Vids

      I really appreciate this. I have been keeping my back straight towards the ceiling not knowing I’m supposed to lean a bit. Thank you. ๐Ÿ˜€

    • The Legacy of Gaming

      I’ve got incredible thrust strength, but my staying power is just above average.

    • Kash

      Recently incorporated legs twice a week, Iโ€™ve found itโ€™s important to remember not to go too hard else you will be compromising recovery big time.
      Keep your form your main focus, not the weight!
      Increased testosterone definitely found from working legs!

    • david

      I have been doing the step ups 5×20 for over a year great results, 69 still do powerlifting.

    • RationalMindRiot

      exellent instructions and explanation..i’m subscribedโœจ๐Ÿ‘๐Ÿป looking forward to more content..

      • Fit and 50

        Welcome to the channel!

    • Alina Zang

      When I do pushups, instead of my usual two legs to stabilize me, I use my third leg instead.

    • Mr nobody

      Your videos always helpful for health ๐Ÿ‘๐Ÿ‘๐Ÿ‘

    • Pramuji Singgih Riyanto

      Thanks for excellent information on training the third leg… Awesome… ๐Ÿ‘๐Ÿ‘๐Ÿ™๐Ÿ˜


      In regard to the Bavarian squat. For hypertrophy reasons, is more reps more important versus more weight ? I have tried 30- 60 pound D.B but it is really tough. I can go 20 rep body weight Bavarian squats pretty easy. Thanks for the good videos.

      • Fit and 50

        What is most important is training close to failure on each set. So if 20 reps is as many as you can do with good form then that is perfect. The goal on the next workout should always be to do one more rep than last time. so if you can do 20 shoot for 21 next time.

      • GLOWHEAT

        @Fit and 50 ok, thanks. That’s what I needed to know.

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