Single-Leg Squat

The Single-Leg Squat is a challenging exercise that isolates and strengthens one leg at a time. This exercise mainly trains the quadriceps , hamstrings , glutes and core muscles , while improving balance and body control . The Single-Leg Squat is a fantastic exercise for building stability and strength in the legs, and it can also help prevent injuries by strengthening weaknesses in the lower body.

Correct technique and execution

How to perform the Single-Leg Squat correctly:

1. Starting position: Stand on one leg with the other leg raised in front of the body. Hold your arms in front of you for balance.
2. Lowering: Slowly bend the standing leg and control the downward movement until the hip is lower than the knee. Keep your free leg straight in front of your body and your back straight.
3. Upward movement: Press through the heel of the standing leg and lift yourself back to the starting position in a controlled movement.

Common errors

• Knee falling inwards: Avoid the knee of the standing leg falling inwards. Keep it in line with the toes to avoid unnecessary stress on the knee joint.
• Lack of balance: If you lose your balance, try using a chair or wall as support to gradually build up your stability.
• Too fast movement: Avoid rushing through the movement. Go slowly and control the movement to get the maximum effect from the exercise.

Modifications and variations

For beginners: Perform the exercise by sitting down on a chair or bench to make the movement easier. For advanced: Add weights like dumbbells or a kettlebell to increase the resistance, or do a pistol squat where you go deeper into the squat.

Reps and sets

Aim for 3 sets of 8-10 repetitions per leg. Increase the repetitions as you get stronger and more comfortable with your balance.

Breathing technique

Inhale as you lower into the squat, and exhale as you push yourself back up to the starting position.

Videos for technique

Here are two videos that demonstrate the correct execution of the Single-Leg Squat: