Single Leg Squat

Single Leg Squat

Quadriceps, Thighs · Body weight

Target muscles

Gluteus maximusQuadriceps

Also works

SoleusAdductor magnus

The Single Leg Squat is a challenging exercise that targets the lower body, specifically the quadriceps, hamstrings, glutes, and core, while also improving balance and stability. It's an excellent choice for athletes and fitness enthusiasts of all levels, especially those seeking to enhance unilateral strength and coordination. By incorporating this exercise into your routine, you can address muscle imbalances, reduce risk of injury, and improve overall athletic performance.

How to do it

  1. 1Extend your arms in front of you to help maintain balance, and shift your weight onto the standing leg.
  2. 2Slowly lower your body by bending your standing leg at the knee, keeping your back straight and your knee over your foot.
  3. 3Go as low as you can while maintaining balance, ideally until your thigh is parallel with the ground, and keep the other leg extended in front of you.
  4. 4Push back up to the starting position, keeping your weight on the standing leg, then repeat the exercise with the other leg.

Tips

  • Balance: This exercise requires a good deal of balance. To help maintain balance, extend your arms in front of you as you lower your body. Also, keep your eyes focused on a fixed point in front of you. Avoid the mistake of looking down or closing your eyes, as this can throw off your balance.
  • Controlled Movement: The Single Leg Squat should be performed in a slow and controlled manner. Avoid the common mistake of rushing through the exercise

Related exercises

Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits