One-legged Squat
Muscle Groups: Glutes, Quads
One-legged Squat focuses on Glutes, Quads, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-legged Squat with proper form and technique.
- 1
Stand on one leg with your knee slightly bent. Keep your other leg straight in front of you.
- 2
Lower your body slowly into a squat on your standing leg, keeping your chest up and knee over your ankle.
- 3
Push through your heel to return to the starting position without losing balance.
Tips for Success
These tips will help you perform One-legged Squat safely and effectively while maintaining proper form.
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Keep your knee aligned with your toes to avoid injury.
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Use a wall or chair for support if you're unsteady on one leg.
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Maintain a straight back to protect your spine during the squat.
Secondary Muscles
While One-legged Squat primarily targets Glutes, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-legged Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-legged Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
