One Leg Quarter Squat
Description
The one-leg quarter squat performs a single-leg squat through only about one-quarter of the full range (roughly 45 degrees of knee bend). The limited range makes it an accessible regression for developing single-leg squat strength.
Muscle Group
Equipment Required
One Leg Quarter Squat Instructions
- Stand on your right leg. Left leg slightly forward or to the side.
- Bend your right knee to about 45 degrees — roughly one-quarter depth.
- Drive back up to standing.
- The limited range makes this manageable even if you cannot do full single-leg squats.
- Complete reps, then switch legs.
- Focus on control and balance.
- Progress by gradually increasing depth over time.
- Aim for 10 to 15 reps per leg.
One Leg Quarter Squat Form & Visual
One Leg Quarter Squat Benefits
- Accessible single-leg squat regression
- Builds initial single-leg strength
- Develops balance and control
- No equipment needed
- Progressive — increase depth over time
- Useful for rehabilitation
One Leg Quarter Squat Muscles Worked
- Quadriceps (working leg)
- Gluteus maximus
- Calves
- Core (stabilizer)
One Leg Quarter Squat Variations & Alternatives
- Single-Leg Bench Squat (deeper)
- Pistol Squat (full depth)
- Skater Squat
- Supported Squat
- Box Pistol Squat
