Single-Leg Squat Guide: How to Master Single-Leg Squats

A single-leg squat is a bodyweight exercise that activates muscle groups throughout your lower body. Perform single-leg squats by resting your weight on one standing leg and lifting your opposite leg in front of your body. Keep your back straight and engage your core as you lower your supporting leg into a squat position.

Incorporating single-leg squats into your strength-training program can have several benefits.

1. 1. Single-leg squats can increase your unilateral leg strength. Single leg squats work muscle groups throughout your legs, including your quadriceps, glutes, and calves.
2. 2. Single-leg squats can enhance your core strength and stability. By activating your core muscles as stabilizers throughout the full range of motion, single-leg squats can increase your core strength.
3. 3. Single leg squats can improve your other lower-body workouts. With practice, single-leg squats can enhance your performance during other single-leg exercises like the single-leg Romanian deadlift and the single-leg box jump.

For single-leg squats, begin by performing 2–3 sets of 5–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Stand with your feet hip-width apart. Evenly distribute your weight and grip the floor with the foot of your working leg to create a stable position.
2. 2. Lift your opposite foot slightly off the floor. Your posture should be tall with a slight bend in your knee. Keep your shoulders directly over your hips and your head and neck in a neutral position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Reach your arms forward and pre-tension your core and arms. Your pelvis should be slightly tucked and your ribs should be down. All repetitions should begin from this starting position.
4. 4. Begin the downward movement by slowly bending the hip, knee, and ankle of your working leg. Your floating leg should remain extended in front of your body.
5. 5. Keep your arms extended as you lower to the bottom position. Maintain a neutral spine and lower only as far as you can control your pelvis position. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it.
6. 6. At the bottom of the movement, your shoulders should finish slightly ahead of your hips. Pause at the bottom of the movement.
7. 7. To begin the upward movement, push the foot of your working leg into the ground to initiate standing up. As you begin to stand up, keep your chest high, squeeze your glute, allow your knee to straighten and your hip to travel forward.
8. 8. As you finish the movement, squeeze your glute and quadricep while maintaining a neutral spine. At the end of each repetition, your shoulders should finish directly over the hips.

Consider trying one of these three single-leg squat variations.

1. 1. Single-leg goblet squat: Perform this weighted variation by holding a dumbbell, kettlebell, or medicine ball to counterbalance your bodyweight during the exercise.
2. 2. Single-leg box squat: If you’re having trouble performing a single-leg squat, place a bench or chair behind your body to support you at the bottom of the movement.
3. 3. Bulgarian split squat: Perform this variation by placing your back foot on a bench and lowering your body with your front leg.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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