Bodyweight Single Leg Squat

Description

How to do Bodyweight Single Leg Squat

1. 01
   Setup

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

2. 02
   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. 03

   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. 04

   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. 05

   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.