Bodyweight Single Leg Squat with Support
Build lower body strength and balance with the Bodyweight Single Leg Squat with Support. Target quads, glutes, and hamstrings effectively.
Description
This is a lower-body exercise that primarily targets the quadriceps and also works the glutes, hamstrings and calves. The bodyweight single leg squat with support is performed by standing on one leg and squatting down while holding onto a support with the other hand.
How to Do Bodyweight Single Leg Squat with Support
- 1Setup
Stand tall with feet hip-width apart, facing a sturdy support like a wall or pole. Extend one hand to lightly grasp the support for balance.
- 2Setup
Shift your weight onto one leg, keeping a slight bend in the knee. Lift the other foot off the ground, extending it slightly forward or keeping it bent behind you.
- 3
Inhale as you slowly lower your body by bending the standing knee, pushing your hips back as if sitting in a chair. Keep your chest upright and core engaged.
- 4
Descend until your thigh is parallel to the ground or as deep as comfortable while maintaining control and good form. Ensure your knee tracks over your toes, not caving inward.
- 5
Exhale and push through your entire standing foot to powerfully extend your knee and hip, returning to the starting upright position. Avoid relying heavily on the support.
Tips
- Maintain a soft grip on the support; it's there for balance, not to pull yourself up. Aim to use minimal assistance as you gain strength and stability.
- Focus on controlled movement throughout the entire range of motion, especially during the eccentric (lowering) phase, to maximize muscle engagement.
- Keep your non-standing foot off the ground for the entire set to maintain tension and challenge your balance and stability effectively.
- Engage your glute on the standing leg at the top of the movement by squeezing it gently, ensuring full hip extension and muscle activation.
Common Mistakes
- ×Leaning too far forward or rounding your back reduces glute and hamstring engagement; keep your chest up and a neutral spine by engaging your core.
- ×Allowing the standing knee to cave inward (valgus collapse) can strain the knee joint; actively push your knee slightly outward to align it over your midfoot.
- ×Using too much assistance from the support prevents proper strength development; progressively reduce your grip pressure as your balance improves.
Variations
Bodyweight Single Leg Wall Squat
Master the single leg wall squat to build strong quads, glutes, and core stability.
Bodyweight Single Leg Squat
Master the bodyweight single leg squat to build unilateral leg strength, improve balance, and enhance core stability.
Bodyweight Supported Squat
Master the squat with bodyweight support! This beginner-friendly exercise builds lower body strength and improves mobility safely, targeting your thighs
Elevated Single Leg Squat
Master the elevated single leg squat to build powerful lower body strength, improve balance, and enhance unilateral stability.
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