Single-leg squat

Level

Intermediate

Muscle Groups

• Quadriceps
• Gluteus muscles

Planes of Motion

• Sagittal plane

Outer Unit

• Lateral system

Necessary Material

• Barbell or Dumbbells or Body weight or Superband
• Bench

Progression Material

• Superband
• Airex
• Bosu
• Balance board

Objective

The exercise is performed on one leg, without the assistance of the second leg for stability and balance. The single-leg squat places a high proprioceptive demand on the body. This means the movement is performed and corrected through the feedback of joint and muscle receptors. Single-leg exercises place a high demand on the core muscles and the gluteus medius of the supporting leg, to stabilise the movement. Because most sports are single-leg dominant sports, the single-leg squat is one of the most effective sport-specific strength exercises.

The single-leg squat promotes the development of more symmetrical leg strength.

Starting Position

Stand facing away from a bench or a wall

Lift one foot from the floor. If the opposite hip drops during the single-leg stance, it indicates a hip weakness you first need to correct before starting with single-leg exercises.

Execution

Squat down and back.

When squatting down keep the heel on the floor. Minimize the movement at the ankle.

Make contact with the bench or box and squat back up using only the leg you are balancing on.

Coaching Keys

Make sure the knee does not move beyond the toes when squatting down and up. Start the movement by flexing the knee. Minimize the movement at the ankle.

Do not let the knee of the supporting leg move inward. Make sure it tracks over the second and third toe, staying well aligned between hip and ankle.

Make contact with the bench or box. Do not sit down, so you hold the contraction.

Variations

The single-leg overhead squat promotes core strength and stability and develops single-leg strength, stability and balance.