Single Leg Squat
Step by step
How to perform
- Lift one foot off the ground so you're balancing on one leg, keeping your lifted leg bent at the knee.
- Slowly lower your body by bending at the hip and knee of your standing leg, as if sitting back into a chair, while keeping your chest lifted and back straight.
- Lower yourself as far as you can, ideally until your thigh is parallel with the ground, while keeping your other foot off the ground.
- Push through the heel of your standing leg to return to the starting position, keeping your lifted leg off the ground throughout the entire exercise. Repeat the exercise with the other leg.
Overview
About this exercise
The Single Leg Squat is a challenging exercise that targets the lower body, specifically the quads, hamstrings, glutes, and core, while also improving balance and coordination. It is suitable for intermediate to advanced fitness enthusiasts who are looking to enhance their strength, stability, and flexibility. Individuals might prefer this exercise as it mimics real-life movements and activities, promotes symmetrical strength, and helps identify and correct muscle imbalances.
Coaching cues
Form tips
Balance is crucial in single leg squats. To help with this, keep your core engaged throughout the exercise. Another common mistake is to rush through the movement. Take your time and focus on the quality of each repetition, not the quantity.
If you're new to this exercise, use a wall or a chair for support. This can help you get used to the movement and build strength before attempting the free-standing version. Gradually reduce the reliance on the support as you progress.
A common mistake
Keep exploring
Similar exercises.
Same primary muscle, with matching equipment first.