One-Leg SquatOne-Leg Squat
One-Leg Squat
Advanced Difficulty
Dynamic Exercise
Muscles Involved
Human musclesGlutesQuadricepsHamstringsCalvesShinsHip Flexors
Primary Muscles
Glutes
Quadriceps
Hamstrings
Calves
Shins
Hip Flexors
Exercise Performance
Stand up and raise one foot in the air, until it is approximately level with your hips. Keep your elevated leg as straight as possible. Place the arms directly in front of your chest. Bend at the knee and hip of the supported leg. Descend smoothly, until the back of the thigh of your supporting leg compresses agains the calf and cannot go any further. Your torso will also be tight against your working thigh. Pause for a second under tension than push yourself back up to the start position using leg strength alone. Retain straight back, hold the elevated foot off the ground, and keep the heels firmly on the floor.
Progressions
Beginner - 1x5 Rep
Intermediate - 2x10 Rep
Master - 2x50 Rep
Exercise Video

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