One Leg Squat

One Leg Squat


This exercise involves standing on one leg and lowering your body down into a squat position, then returning to standing. It helps to improve balance, stability, and leg strength.

Muscle Group

Equipment Required

One Leg Squat Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Lift your left foot off the ground and balance on your right foot.
  3. Slowly lower your body down by bending your right knee and pushing your hips back.
  4. Keep your left leg lifted off the ground and your arms at your sides.
  5. Lower your body until your right thigh is parallel to the ground.
  6. Pause for a moment, then push through your right foot to return to the starting position.
  7. Repeat for the desired number of repetitions, then switch legs and repeat on the other side.

One Leg Squat Form & Visual

One Leg Squat

One Leg Squat Benefits

  • Improves balance and stability
  • Strengthens the legs, particularly the quads, glutes, and hamstrings
  • Increases ankle and hip mobility
  • Engages the core muscles for improved posture and spinal alignment
  • Can be done with or without weights, making it a versatile exercise for all fitness levels

One Leg Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

One Leg Squat Variations & Alternatives

  • Bulgarian Split Squat
  • Pistol Squat
  • Step-Up
  • Lunge
  • Curtsy Lunge
  • Reverse Lunge
  • Side Lunge
  • Jump Squat
  • Box Jump
  • Wall Sit