Stability Ball Single Leg Squat
Description
The stability ball single-leg squat is a unilateral squat variation where you place a stability ball between your back and a wall, then perform single-leg squats. The ball rolls along the wall as you squat, providing back support and guiding the motion while you develop single-leg strength.
Muscle Group
Equipment Required
Stability Ball Single Leg Squat Instructions
- Place a stability ball against a wall at your lower back height.
- Lean your back against the ball. Walk your feet forward 12 to 18 inches.
- Lift your left foot off the floor, extending it forward.
- Squat down on your right leg by bending your right knee. The ball rolls down the wall.
- Descend until your right thigh is parallel to the floor (or as deep as you can manage).
- Drive through your right foot to stand back up. The ball rolls up.
- Complete reps on one side, then switch.
- Use bodyweight or hold dumbbells for added load.
Stability Ball Single Leg Squat Form & Visual
Stability Ball Single Leg Squat Benefits
- Develops single-leg squat strength
- Wall support provides stability
- Builds quad and glute strength unilaterally
- Easy to scale by adjusting depth
- Useful progression toward pistol squats
- Low-impact exercise
Stability Ball Single Leg Squat Muscles Worked
- Quadriceps (working leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Calves
Stability Ball Single Leg Squat Variations & Alternatives
- Exercise Ball Wall Squat (two legs)
- Pistol Squat (no support)
- Bulgarian Split Squat
- TRX Single-Leg Squat
- Bodyweight Single-Leg Squat to Box
