Build better balance and serious leg strength with this six-move bench workout
If you want to build serious leg strength, then you need to include unilateral exercises – movements that work on one side of your body at a time. This six-move workout from Fitness Trainer Joe Bronston focuses on just that to help improve your lower body stability, balance, and unlock serious single-leg strength. No squat racks or leg machines needed, just a workout bench and a set of heavyish dumbbells.
'Most people have a dominant side that does more work without them even realizing it,' he writes on his Instagram post. 'Over time, that can lead to poor movement patterns and nagging pain—especially in the knees, hips, or low back. Single-leg exercises help correct that. They force your body to activate stabilizing muscles, improve joint alignment, and fire up your glutes in a way most bilateral movements just can't.'
For this workout, perform three sets of each of the exercises below for the required reps, on each leg. Rest for 1-2 minutes between each exercise round and opt for a medium to heavy weight, where the last couple of reps feel like a challenge, without your form being compromised. If you're not sure how to perform any of the exercises, then just take a quick watch of the short video above. Here's the workout:
Bulgarian split squats – 8-10 reps
Single leg hip thrusts – 10 reps
Supported single leg Romanian deadlift – 10 reps
Goblet lateral lunge butt taps – 10 reps
Alternating step-ups – 10 reps
Goblet box squats – 15 reps
Now it's time to hit the upper half. We've got plenty of bench-focused workouts, and this upper body session is perfect to save for later in the week. It targets your arms, chest, shoulders, and back, and with a bit of grit, you can knock it out in just 35–40 minutes. Then, if you're looking to round out your week with one final push, try this superset full-body workout – it's efficient, effective, and designed to save you time without sacrificing results.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Health Line
an hour ago
- Health Line
Kidney Function Tests
Key takeaways Kidney function tests are simple blood and urine tests that can identify problems with your kidneys. These tests can estimate your glomerular filtration rate (GFR), which indicates how quickly your kidneys are clearing waste from your body. Your doctor will focus on treating the underlying condition if your tests show early kidney disease. This may include medications, lifestyle changes, or seeing a specialist. Overview of kidney function tests You have two kidneys on either side of your spine that are each approximately the size of a human fist. They're located posterior to your abdomen and below your rib cage. Your kidneys play several vital roles in maintaining your health. One of their most important jobs is to filter waste materials from the blood and expel them from the body as urine. The kidneys also help control the levels of water and various essential minerals in the body. In addition, they're critical to the production of: vitamin D red blood cells hormones that regulate blood pressure If your doctor thinks your kidneys may not be working properly, you may need kidney function tests. These are simple blood and urine tests that can identify problems with your kidneys. You may also need kidney function testing done if you have other conditions that can harm the kidneys, such as diabetes or high blood pressure. They can help doctors monitor these conditions. Symptoms of kidney problems Symptoms that may indicate a problem with your kidneys include: high blood pressure blood in the urine frequent urges to urinate difficulty beginning urination painful urination swelling of the hands and feet due to a buildup of fluids in the body A single symptom may not mean something serious. However, when occurring simultaneously, these symptoms suggest that your kidneys aren't working properly. Kidney function tests can help determine the reason. Types of kidney function tests To test your kidney function, your doctor will order a set of tests that can estimate your glomerular filtration rate (GFR). Your GFR tells your doctor how quickly your kidneys are clearing waste from your body. Urinalysis A urinalysis screens for the presence of protein and blood in the urine. There are many possible reasons for protein in your urine, not all of which are related to disease. Infection increases urine protein, but so does a heavy physical workout. Your doctor may want to repeat this test after a few weeks to see if the results are similar. Your doctor may also ask you to provide a 24-hour urine collection sample. This can help doctors see how fast a waste product called creatinine is clearing from your body. Creatinine is a breakdown product of muscle tissue. Serum creatinine test This blood test examines whether creatinine is building up in your blood. The kidneys usually completely filter creatinine from the blood. A high level of creatinine suggests a kidney problem. According to the National Kidney Foundation (NKF), a creatinine level higher than 1.2 milligrams/deciliter (mg/dL) for women and 1.4 mg/dL for men is a sign of a kidney problem. Blood urea nitrogen (BUN) The blood urea nitrogen (BUN) test also checks for waste products in your blood. BUN tests measure the amount of nitrogen in the blood. Urea nitrogen is a breakdown product of protein. However, not all elevated BUN tests are due to kidney damage. Common medications, including large doses of aspirin and some types of antibiotics, can also increase your BUN. It's important to tell your doctor about any medications or supplements that you take regularly. You may need to stop certain drugs for a few days before the test. A normal BUN level is between 7 and 20 mg/dL. A higher value could suggest several different health problems. Estimated GFR This test estimates how well your kidneys are filtering waste. The test determines the rate by looking at factors, such as: test results, specifically creatinine levels age gender race height weight Any result lower than 60 milliliters/minute/1.73m 2 may be a warning sign of kidney disease. How the tests are performed Kidney function tests usually require a 24-hour urine sample and a blood test. 24-hour urine sample A 24-hour urine sample is a creatinine clearance test. It gives your doctor an idea of how much creatinine your body expels over a single day. On the day that you start the test, urinate into the toilet as you normally would when you wake up. For the rest of the day and night, urinate into a special container provided by your doctor. Keep the container capped and refrigerated during the collection process. Make sure to label the container clearly and to tell other family members why it's in the refrigerator. On the morning of the second day, urinate into the container when you get up. This completes the 24-hour collection process. Follow your doctor's instructions about where to drop the sample off. You may need to return it either to your doctor's office or a laboratory. Blood samples BUN and serum creatinine tests require blood samples taken in a lab or doctor's office. The technician drawing the blood first ties an elastic band around your upper arm. This makes the veins stand out. The technician then cleans the area over the vein. They slip a hollow needle through your skin and into the vein. The blood will flow back into a test tube that will be sent for analysis. You may feel a sharp pinch or prick when the needle enters your arm. The technician will place gauze and a bandage over the puncture site after the test. The area around the puncture may develop a bruise over the next few days. However, you shouldn't feel severe or long-term pain. Treatment of early kidney disease Your doctor will focus on treating the underlying condition if the tests show early kidney disease. Your doctor will prescribe medications to control blood pressure if the tests indicate hypertension. They'll also suggest lifestyle and dietary modifications. If you have diabetes, your doctor may want you to see an endocrinologist. This type of doctor specializes in metabolic diseases and can help ensure that you have the best blood glucose control possible. If there are other causes of your abnormal kidney function tests, such as kidney stones and excessive use of painkillers, your doctor will take appropriate measures to manage those disorders.
Health Line
an hour ago
- Health Line
Understanding the Types of Multiple Myeloma
Key takeaways The types of active multiple myeloma are categorized by the overproduced immunoglobulin, with IgG being the most common and IgE the rarest and most aggressive. Smoldering multiple myeloma is a precancerous condition without symptoms that can progress to active myeloma, requiring monitoring but not always immediate treatment. Multiple myeloma is a cancer of the plasma cells. Plasma cells are found in the bone marrow. They help your body produce immune system proteins, also known as immunoglobulins or antibodies, that target and destroy pathogens. Pathogens are disease-causing organisms. With multiple myeloma, plasma cells multiply too quickly. They overproduce an irregular protein called a monoclonal protein (M protein). Unlike a healthy immune system antibody, this protein cannot fight pathogens. Common symptoms of myeloma include bone pain, fatigue, and nausea, but not everyone experiences them. This article overviews multiple myeloma types and subtypes and their features. Smoldering vs. active multiple myeloma Smoldering multiple myeloma (SMM) is a precancerous condition that can develop into multiple myeloma over time. People with SMM don't have symptoms, so they're not likely to know they have it. Indeed, most cases are detected incidentally. For example, a doctor might notice increased protein levels during a routine blood or urine test and discover SMM upon further testing. If you have SMM, you may not require any treatment. A doctor might suggest regular monitoring to look for signs of your condition progressing to active myeloma. How often does smoldering multiple myeloma become active? Most cases of SMM eventually progress to active multiple myeloma. According to research cited in a 2022 article: SMM carries a 50% risk of progressing to myeloma within 5 years. SMM carries a 65% risk of progressing to myeloma within 10 years. About 25% of people with SMM never develop myeloma symptoms. Still, the risk can vary a lot from person to person. Higher M protein levels and bone marrow plasma cell percentages carry a higher risk of progression to myeloma within a few years. Types of active multiple myeloma In contrast to healthy plasma cells, myeloma cells only produce one type of immunoglobulin, resulting in a surplus of that type. Myeloma is categorized according to the type of immunoglobulin that's overproduced. There are five types: IgG myeloma: This is the most common type. In a 2020 study including 8,468 people with myeloma, about 57% had IgG. IgA myeloma: In the same study, IgA accounted for 20% of myeloma cases. According to 2020 research, IgA may have lower long-term survival rates than IgG. IgM myeloma: While similar to IgG and IgA, this type is much rarer, making up only 1% of myeloma cases. Overproduction of IgM usually develops into other disorders, like Waldenstrom macroglobulinemia. IgD myeloma: This rare type accounts for less than 2% of myeloma cases. It's more common in males and more likely to start at a younger age. It's typically more aggressive. IgE myeloma: Only 0.1% of myeloma cases are IgE, making it the rarest type. It's more aggressive than other types and has lower survival rates. Light-chain myeloma Light-chain myeloma is the third most common type of multiple myeloma after IgG and IgA. It makes up about 15% of myeloma cases, according to a 2018 review. The term 'light chain' refers to the structure of immunoglobulins, which have two larger heavy chains and two smaller light chains. In light-chain myeloma, myeloma cells produce incomplete immunoglobins that do not have heavy chains. They only have light chains, also known as Bence-Jones proteins. Nonsecretory myeloma Nonsecretory myeloma is a rare form of myeloma that accounts for around 3–5% of cases. It occurs when cancerous myeloma cells are present in the bone marrow but don't make or release any immunoglobulins. This type of myeloma is sometimes more challenging to detect since it doesn't cause elevated levels of immunoglobulins in urine or blood. Doctors may use bone marrow scans, such as CT scans or PET scans, to make a diagnosis. Related plasma chain disorders Myeloma is a type of plasma chain or plasma cell disorder. That means it affects plasma cells' ability to produce immunoglobulins or antibodies. Related plasma chain disorders include: MGUS Monoclonal gammopathy of undetermined significance (MGUS) is a relatively common condition in which M proteins are present in your blood without affecting your health. Different countries have reported MGUS rates ranging from 0.05–6.1%. It's more common among certain groups, such as older adults and Black people. MGUS doesn't usually cause symptoms. Only around 1% of people who have it go on to develop active myeloma each year. Doctors typically suggest monitoring MGUS with regular blood tests. Solitary plasmacytoma A plasmacytoma is a plasma cell tumor. Most plasma cell tumors, including myeloma tumors, grow in the bone marrow. Multiple myeloma causes many tumors in bone marrow all over the body. In contrast, solitary plasmacytoma only causes one tumor. Because solitary plasmacytoma is limited to a single area, it's easier to treat. Doctors can usually remove the tumor via radiation, surgery, or both. Extramedullary plasmacytoma Extramedullary plasmacytoma occurs when a single plasma cell tumor grows in soft tissue rather than bone. In a 2022 study, 62% of these tumors were in the head and neck area. As with solitary plasmacytoma, the cancer is localized to a single area, and treatment with radiation or surgery is usually effective. Light-chain amyloidosis Light-chain amyloidosis is when light-chain proteins produced by abnormal plasma cells accumulate throughout the body. These deposits, known as amyloid deposits, can lead to organ damage. This condition can occur independently of myeloma cancer. However, it can also be a complication of multiple myeloma. Waldenstrom macroglobulinemia Waldenstrom macroglobulinemia (WM) is a rare form of cancer that shares features in common with multiple myeloma. WM cells overproduce IgM, an M protein that's sometimes overproduced in myeloma. Despite this similarity, experts classify WM as a type of non-Hodgkin's lymphoma because it affects the lymphatic system. Hyperdiploid vs. hypodiploid myeloma Doctors sometimes classify multiple myeloma tumors according to the number of chromosomes found in tumor cells: Hyperdiploid myeloma tumors have 47–74 chromosomes. Hypodiploid myeloma tumors have 44 or fewer chromosomes. The authors of a 2021 case report cite research suggesting that hyperdiploid multiple myeloma is typically less aggressive than the hypodiploid type. Frequently asked questions What is the most common type of multiple myeloma? Accounting for more than 50% of all myelomas, IgG is the most common type of multiple myeloma. The next most common types are IgA and light-chain myeloma. What is the most aggressive type of multiple myeloma? According to a 2020 study, IgA and light-chain myeloma are associated with poorer overall survival than other common types. The median overall survival was 4.7 years after diagnosis for people with IgA myeloma and 4.8 years after diagnosis for people with light-chain myeloma. The Canadian Cancer Society reports that IgE is the most aggressive type of myeloma. However, it is extremely rare. What is the difference between kappa and lambda multiple myeloma? Kappa and lambda are two types of light chains. In multiple myeloma, one or the other may be overproduced. According to a 2017 study, myeloma with lambda light chains carries a poorer overall outlook. Takeaway Multiple myeloma is a cancer that causes uncontrolled plasma cell growth. The hallmark of myeloma is the presence of M proteins in blood or urine. The type of M protein overproduced determines the type of myeloma.
Health Line
an hour ago
- Health Line
Understanding the Stages of Multiple Myeloma
Key takeaways Multiple myeloma is a cancer of the blood that affects plasma cells, and its progression is determined using the Durie-Salmon Staging System or the Revised International Staging System (RISS). The stages of multiple myeloma range from 0 to 3, with higher stages indicating that the cancer has spread and will likely require more intensive treatment. Treatments for multiple myeloma include drug therapies, radiation, and stem cell transplants. Multiple myeloma is a blood cancer that forms in the white blood cells produced by bone marrow. Doctors stage multiple myeloma based on the levels of proteins produced by cancerous cells found throughout the body and other clinical factors affected by cancer. A higher stage means that the cancer has progressed and spread (metastasized). Typically, a higher stage, like stage 3, also causes more symptoms and requires more aggressive treatment. What is multiple myeloma? Multiple myeloma is a type of blood cancer that forms in plasma cells. Plasma cells are a type of white blood cell. Healthy plasma cells are an important part of the immune system and help the body fight infections. When multiple myeloma develops, cancerous plasma cells form. These plasma cells don't help your body fight infection. Over time, these cells multiply and overwhelm your healthy plasma cells. How is multiple myeloma diagnosed and staged? Tests such as bloodwork can help detect multiple myeloma. Blood tests can show the presence of proteins made by cancerous plasma cells. If your doctor suspects multiple myeloma, you might also be asked to do a bone marrow biopsy since plasma cells are produced in your bone marrow. Sometimes, imaging tests such as X-rays or MRIs are done to look for bone damage and other signs of multiple myeloma. Multiple myeloma is staged using the Durie-Salmon Staging System or the Revised International Staging System (RISS). Durie-Salmon Stage System stages of multiple myeloma The Durie-Salmon Stage System assigns stages by looking at: level of kidney function level of blood calcium hemoglobin concentration amount of M protein in blood and urine presence of bone lesions in imaging studies Stage Criteria I • hemoglobin level > 10 g/dL • serum calcium level < 10.5 mg/dL • a normal bone structure or solitary bone plasmacytoma assessed with conventional radiography • low rate of M-component production (IgG level < 5 g/dL; IgA level < 3 g/dL • Bence Jones protein level < 4 g/24 h II Neither stage I nor stage III III One or more of the following: • hemoglobin value < 8.5 mg/dL • serum calcium level > 12.5 mg/dL • advanced lytic bone lesions assessed with conventional radiography • high M-component production rate (IgG value > 7g/dL; IgA value > 5 g/dL; Bence Jones protein > 12 g/24 h) RISS stages of multiple myeloma The RISS assigns stages by looking at: amount of albumin in blood amount of LDH in blood amount of beta-2 microglobulin in blood gene abnormalities of multiple myeloma Below we break down the RISS stages for multiple myeloma and their treatments: Stage 0 multiple myeloma Stage 0 is sometimes called smoldering multiple myeloma or asymptomatic multiple myeloma. At this stage, there are often no symptoms. Clinical criteria for Stage 0 include: blood counts, calcium levels, and kidney function are all normal no bone or organ damage no evidence of amyloid protein buildup serum monoclonal protein greater than or equal to 30 g/L, urinary monoclonal protein greater than or equal to 500 mg per 24 hours, or clonal bone marrow plasma cells 10–60% Stage 0 multiple myeloma treatment Treatment isn't typically needed at this stage. Instead, careful monitoring and regular testing are used to watch for progression. Stage 1 multiple myeloma Multiple myeloma needs to meet certain criteria. This includes: albumin levels greater or equal to 3.5 g/dL serum beta-2 microglobulin less than 3.5 mg/L cytogenetics that are not classed 'high risk' normal LDH levels You might notice symptoms such as bone pain and weakness in your arms and legs at this stage. Stage 1 multiple myeloma treatment Drug therapies are the primary treatment for multiple myeloma. These therapies aim at destroying multiple myeloma cells and include options such as: proteasome inhibitors chemotherapy steroids antibodies immunomodulatory drugs (IMiDs) b-cell maturation antigen (BCMA)-targeted therapies A treatment plan for stage 1 multiple myeloma might include one or a combination of these drug therapies. You might also have treatments such as radiation therapy or a stem cell transplant, depending on your individual treatment plan. Stage 2 multiple myeloma Stage 2 multiple myeloma needs to meet certain criteria. This includes: beta-2 microglobulin between 3.5 mg/L and 5.5 mg/L cytogenetics are either not high risk or have a risk level that is undefined it's not stage 1 or stage 3 By stage 2, symptoms might be more advanced, including loss of appetite or stomach pain. Stage 2 multiple myeloma treatment Treatment options in stage 2 are the same as the treatment options in stage 1. Drug therapies can be used alone or in combination with options such as radiation therapy or a stem cell transplant. In stage 2, higher doses or more potent drugs might be used. Stage 3 multiple myeloma Stage 3 is the most advanced stage of multiple myeloma. To be classed stage 3, multiple myeloma needs to meet these criteria: cytogenetics are considered high risk serum beta-2 microglobulin equal or greater to 5.5 mg/L high levels of LDH Stage 3 multiple myeloma treatment Treatment by stage 3 is more aggressive to slow and stop the cancer from spreading further. Additional treatments with drug therapies are typically still part of treatment plans. A stem cell transplant might also be an option. You and your team can discuss if this is an option for you. RISS stages for multiple myeloma Bottom line Multiple myeloma is a blood cancer that affects plasma cells. Doctors use certain staging systems to discuss how far multiple myeloma has spread. As multiple myeloma advances, stages increase from 1 to 3. Often, later stages require more aggressive treatment.
