One Leg Squat

Description

How to do One Leg Squat

1. 01
   Setup

   Stand tall with your feet hip-width apart and extend your arms straight forward at shoulder height for balance.

2. 02
   Setup

   Shift your weight onto one leg, then lift the other leg and extend it straight forward, keeping it slightly off the floor.

3. 03

   Initiate the squat by bending your standing knee and hip, lowering your body as if sitting into a chair while keeping your chest upright and core engaged.

4. 04

   Descend until your standing thigh is parallel to the floor, or as far as comfortable while maintaining good form and balance.

5. 05

   Drive through your standing heel and glute to powerfully extend your knee and hip, returning to the starting one-legged standing position.

6. 06

   Exhale as you push up and inhale as you lower, maintaining control throughout the movement.

Tips

• Start by using a chair or bench behind you to squat onto, ensuring you don't go too deep initially and can control the eccentric phase.
• Keep your non-standing leg extended forward and slightly elevated throughout the movement to maintain tension and assist with balance.
• Focus your gaze on a fixed point in front of you to help maintain balance during the entire range of motion, improving proprioception.
• Engage your core tightly to stabilize your torso and prevent excessive leaning or twisting, which can compromise form and safety.

Common mistakes

• Losing balance and falling can be mitigated by practicing near a wall or holding onto a stable object for support until your unilateral stability improves.
• Rounding your lower back during the descent should be avoided by keeping your chest proud and actively engaging your abdominal muscles to maintain a neutral spine.
• Allowing your standing knee to cave inward can cause injury; fix this by actively pushing your knee slightly outward, ensuring it tracks over your mid-foot.