Weighted Partial Single-leg Squat
Muscle Groups: Quads, Glutes
Weighted Partial 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 Partial Single-leg Squat with proper form and technique.
- 1
Stand tall with your feet hip-width apart, holding a dumbbell or kettlebell in front of your chest with both hands.
- 2
Shift your weight onto one leg and lift the other foot slightly off the floor, extending it forward or keeping it bent behind you.
- 3
Keeping your chest up and back straight, slowly bend the knee of your standing leg, lowering your hips as if sitting into a chair.
- 4
Descend only partially, stopping when your thigh is roughly parallel to the floor or slightly above.
- 5
Push through the heel of your standing foot to extend your knee and return to the starting upright position.
Secondary Muscles
While Weighted Partial 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 Partial 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 Partial 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.
