Assisted One-Leg SquatAssisted One-Leg Squat
Assisted One-Leg Squat
Advanced Difficulty
Dynamic Exercise
Muscles Involved
Human musclesGlutesQuadricepsHamstringsCalvesShinsHip Flexors
Primary Muscles
Glutes
Quadriceps
Hamstrings
Calves
Shins
Hip Flexors
Exercise Performance
Place a basketball to the side of the foot of the leg you are planning to work. Stand up straight with one foot flat on the floor, and the other foot up in the air in front of you, as for Half One-leg Squats. Place the arm corresponding to your raised leg out in front of you, and let your other arm hang by your side. Bend at the hip and knee of your supporting leg until your hamstrings meet your calf, and you cannot go any further. Place your hand firmly on the basketball. This is the finish position. Return to the standing position using mostly leg strength, but press down on the basketball to help you over the first few inches. Keep the heels flat.
Progressions
Beginner - 1x5 Rep
Intermediate - 2x10 Rep
Master - 2x20 Rep
Exercise Video

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