Single Leg Squat
Primary Muscle Group: Legs
Secondary Muscle Group: Glutes, Hip Flexors
Equipment Needed: None
The Benefits of Single Leg Squat
The single leg squat is a more advanced version of the bodyweight squat because instead of using both of your legs to squat, you are only using one of your legs! This exercise is also really good for working on your stabilizing muscles because lowering down into a squat position on one leg requires a lot of control and stability so you will build a lot of lower body strength doing this.
By adding the single-leg squat to your workout plan you will certainly develop strength, balance, and coordination, and also reduce the pain of runner's knee, or patellofemoral pain syndrome. This exercise will develop stability and core strength, as well as prevent injury and improve performance if you or an athlete or just a fitness enthusiast. It’s good practice to perform this exercise in front of a mirror so that you can monitor your form.
If you are looking for some guidance on how to get in shape, you should download one of our Free Workout Plans or purchase one of our Premium Workout Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing Single Leg Squat
If this is your first time trying the Single Leg Squat, we recommend that you start by using a wall to rest one hand on. If your muscles are not used to stabilising, you then you could roll over on your ankle and this could lead to several monthly off exercise due to injury. Clearly, we want to avoid this so make sure you have a wall to lean against to assist if you are new to this exercise.
How To Do Single Leg Squat
1. Start by standing on one leg with your foot pointing straight ahead and the knee of the other leg slightly bent OR you can rest this foot on a chair or platform.
2. You can have your arms extended in front of you for balance or kept at your sides.
3. Roll your shoulder blades back and keep your back straight.
4. Keep your weight cantered over the ball of your foot, your upper body erect, and your head facing forward.
5. Raise the non-supporting foot from the floor slightly or keep it resting on the chair of platform.
6. Lower to a squat position, keeping the knee of the supporting leg cantered over the ball of the foot.
7. Start with shallow squats and work your way closer to the ground as you get stronger.
For Perfect Technique
1. Your chest should be pushed out, your shoulders should be rolled back and your back should be straight with your head looking straight forward throughout the duration of this exercise.
2. Avoid over extending your knee beyond your toes & try to sink your hips back further oppose to pushing your knees out in front of you.
Once you have mastered the Single Leg Squat exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Jumping Lunges
1. Start with your feet shoulder width apart and your abdominal muscles tight.
2. Then, take one big step forward with your right leg, keeping your arms by your side.
3. Move your weight forward onto your front foot so that your foot is flat on the floor and then lower your body until your front foot is parallel to the floor.
4. Explosively, jump up in the air from the bottom position & quickly switch the position of your feet while mid-air so your right leg moves back behind you and your left leg comes forward. You can propel your arms to help get momentum. To help you move explosively, propel your arms into the air while you jump.
5. Gently land back on the floor in a basic lunge position with the opposite leg forward.
How To a Bodyweight Squat
1. Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.
2. Lower your body until your thighs are at a 90 degree angle and parallel to the floor.
3. Pause for a second at the bottom of the movement & then return to the starting position.
The Single Leg Squat targets your leg muscles and are is a great exercise for developing a solid core and stabilising muscles in your legs. With this said, it makes an excellent addition to anyone’s Gym or Home Workout Regime.