Elevated Single Leg Squat
Master the elevated single leg squat to build powerful lower body strength, improve balance, and enhance unilateral stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
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Variations of Elevated Single Leg Squat
Description
A single leg squat performed with one leg elevated on an apparatus. It targets the lower body muscles and enhances balance and body control.
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How to do Elevated Single Leg Squat
- 01Setup
Stand facing away from a low bench or sturdy elevated surface, about 2-3 feet in front of it.
- 02Setup
Place the top of one foot onto the elevated surface behind you, ensuring your front foot is positioned to allow for a full range of motion. Keep your torso upright and core engaged.
- 03
Inhale as you slowly lower your body by bending your front knee, keeping your chest up and shoulders back. Descend until your front thigh is parallel to the ground or slightly below, ensuring your knee tracks over your toes.
- 04
Exhale as you powerfully drive through the heel of your front foot, extending your knee and hip to return to the starting position. Maintain control throughout the movement, avoiding any jerky motions.
Tips
- Maintain an upright torso: Avoid leaning too far forward, which shifts the load from the glutes and quads to the lower back.
- Control the descent: Lower slowly and with control to maximize time under tension and improve stability, aiming for a 2-3 second eccentric phase.
- Use arm position for balance: Extend your arms forward or out to the sides to help maintain balance throughout the movement, especially during the eccentric phase.
- Adjust elevation for difficulty: A higher elevated surface increases the stretch on the hip flexor of the rear leg and can make balance more challenging; start lower and progress as strength improves.
Common mistakes
- Knee caving inward: Allowing the front knee to collapse inward (valgus collapse) can strain the joint; actively push your knee slightly outward to align with your toes throughout the movement.
- Leaning too far forward: Excessive forward lean shifts the stress to the lower back and reduces glute activation; keep your chest up and maintain an upright torso throughout the squat.
- Lack of depth: Not squatting deep enough limits muscle activation and range of motion benefits; ensure your front thigh reaches at least parallel to the floor, if mobility allows.
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Is Elevated Single Leg Squat good for beginners?
Elevated Single Leg Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Elevated Single Leg Squat?
You need Body weight to perform Elevated Single Leg Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Elevated Single Leg Squat?
Maintain an upright torso: Avoid leaning too far forward, which shifts the load from the glutes and quads to the lower back. Control the descent: Lower slowly and with control to maximize time under tension and improve stability, aiming for a 2-3 second eccentric phase. Use arm position for balance: Extend your arms forward or out to the sides to help maintain balance throughout the movement, especially during the eccentric phase. Adjust elevation for difficulty: A higher elevated surface increases the stretch on the hip flexor of the rear leg and can make balance more challenging; start lower and progress as strength improves.
What are common mistakes when doing Elevated Single Leg Squat?
Knee caving inward: Allowing the front knee to collapse inward (valgus collapse) can strain the joint; actively push your knee slightly outward to align with your toes throughout the movement. Leaning too far forward: Excessive forward lean shifts the stress to the lower back and reduces glute activation; keep your chest up and maintain an upright torso throughout the squat. Lack of depth: Not squatting deep enough limits muscle activation and range of motion benefits; ensure your front thigh reaches at least parallel to the floor, if mobility allows.
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Free · iPhone only · Available on the App Store