A single-leg squat with the back foot elevated.
- +Targets quads, glutes, and hamstrings
- +Enhances balance and stability
- +Good for unilateral training
- –Risk of knee or lower back strain if done incorrectly
- –May require a spotter
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand a stride in front of a bench; place back foot on bench, laces down
- Hold dumbbells at your sides, shoulders down, core braced
- Hop front foot forward until you feel balanced; toes forward, hips square
- Keep a slight forward lean; front knee tracks over toes (not caving in)
- Lower straight down until front thigh is near parallel; light stretch in back hip
- Drive through the front heel to stand; don’t push off the back leg
- Move controlled, keep torso stable; breathe in down, out up