The one leg squat is a challenging lower body exercise that targets the glutes while also engaging the quadriceps, hamstrings, and calves. It requires significant balance, strength, and coordination, as you lower your body on one leg while keeping the other leg extended off the ground.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart.
2
Extend one leg forward, keeping it off the ground.
3
Bend your standing leg and lower your body down as if sitting back into a chair.
4
Keep your chest up and your back straight.
5
Push through your heel to return to the starting position.
6
Repeat with the other leg.
Pro Tips
•Extend your non-working leg forward and keep it elevated throughout to counterbalance your bodyweight.
•Sit back into the squat as if reaching for a chair behind you, keeping your chest tall.
•Use a bench or box behind you as a depth target until you build the strength and mobility for a full-depth Single Leg Squat.
Common Mistakes
•Letting the knee collapse inward under load; actively drive it outward over your toes.
•Rounding the back as you descend because of tight hip flexors or weak core muscles.
•Not going deep enough to challenge the glutes; partial reps mostly hit the quads.