Weighted Elevated Single-leg Squat
Muscle Groups: Quads, Glutes
Weighted Elevated Single-leg Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Elevated Single-leg Squat with proper form and technique.
- 1
Stand facing away from a low bench or sturdy box, holding a dumbbell or kettlebell in front of your chest with both hands.
- 2
Extend one leg back and place the top of your foot on the elevated surface.
- 3
Shift your weight onto your front foot, keeping your chest up and core engaged.
- 4
Slowly lower your body by bending your front knee and hip, as if sitting back into a chair.
- 5
Continue lowering until your front thigh is roughly parallel to the floor, or as deep as comfortable while maintaining balance.
- 6
Drive through your front heel to push back up to the starting position, extending your knee and hip.
Secondary Muscles
While Weighted Elevated Single-leg Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . 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 Weighted Elevated Single-leg Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Elevated Single-leg 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.
