Bodyweight Single Leg Squat

Description

How to Do Bodyweight Single Leg Squat

1. 1
   Setup

   Stand tall with feet hip-width apart, extending your arms forward at shoulder height for balance, or keep them at your sides.

2. 2
   Setup

   Shift your weight onto one leg, then lift the other leg straight out in front of you, keeping it slightly bent at the knee and off the ground.

3. 3

   Inhale and slowly lower your body down by bending the standing knee, as if sitting into an imaginary chair while keeping your chest up and back straight.

4. 4

   Continue lowering until your standing thigh is parallel to the floor, or as deep as comfortable while ensuring your knee tracks directly over your toes.

5. 5

   Exhale and powerfully push through your standing heel to return to the starting position, extending your standing leg fully but without locking the knee.

Tips

• Focus your gaze on a fixed point in front of you to help maintain balance and stability throughout the entire movement.
• Keep your non-working leg extended forward and slightly off the ground; avoid letting it touch the floor for assistance or breaking the tension.
• Actively brace your abdominal muscles throughout the exercise to stabilize your torso and prevent excessive leaning or swaying.
• Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to build greater strength and improve stability in the standing leg.

Common Mistakes

• ×Leaning too far forward or losing balance: Keep your chest up and engage your core to maintain an upright posture and better control your center of gravity.
• ×Allowing the standing knee to collapse inward: Actively push your standing knee slightly outward, ensuring it tracks in line with your second toe to protect the joint.
• ×Not going deep enough: Aim for at least parallel with your standing thigh to fully engage the target muscles, or use a box behind you to safely guide your depth.