Single Leg Squats

This exercise is superb to challenge the quadriceps and the knee joint and activate the gluteals and hamstrings, especially for athletes participating in stop-and-go sports.

Although it is an advanced exercise, it is perfect for general strength training as well.

  1. It is best to perform this on an even, flat surface to begin with, as this takes excellent balance to perfect.
  2. Stand on both legs, drawing core in and keeping good posture.
  3. Lift one leg off the floor, keeping it close, but not touching, to the other leg.
  4. Using arms for balance, either at the front of the body, or to the side, lower down into a squat, pressing the buttocks back and keeping the chest up as in a traditional squat.
  5. Do not try to lower too far when first attempting this exercise, just find your balance and work on form.
  6. Repeat with other leg.
  7. No weights are used with this exercise unless recommended by your trainer.
Single Leg Squats

Steps 1 – 3

Single Leg Squats

Steps 4 – 5

Variation: Vector Reach with Single Leg Squat

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