A one-legged squat that greatly increases the difficulty, targeting quads, glutes, and core.
- +Works entire lower body
- +Enhances balance and coordination
- +No equipment required
- –Requires advanced strength and balance
- –Risk of knee injury if done incorrectly
- –Difficult for beginners
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 tall and shift weight to one leg; lift the other leg straight forward
- Reach arms forward for balance; brace your core and keep chest up
- Press the whole foot into the floor; keep the knee tracking over the toes
- Push hips back, then lower straight down under control
- Keep the lifted leg off the ground and straight
- Go as low as you can without losing balance or rounding your back
- Drive through the heel to stand; squeeze the glute
- Inhale down, exhale up; use a box or hold a support if needed