One Leg Squat

Description

How to Do One Leg Squat

1. 1
   Setup

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

2. 2
   Setup

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

3. 3

   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. 4

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

5. 5

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

6. 6

   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.