Build Strength and Balance with a Single Leg Squat

The single leg squat is harder than it looks!

Most people find it hard to believe that you can build strength without having to do a barbell squat. These same people have never tried a single leg squat.

The single leg squat is a simple way to develop strength, balance and coordination. These are tough. Start slowly and build up. You may notice that you have little control over your body, and your balance is off. Doing these on carpet will make it more difficult. Try hardwood or tiled floor instead. These work the major and minor muscles of the leg and hip.

How to perform a single leg squat

• Stand with your feet slightly greater than shoulder-width apart.

• Pick one foot off the ground and extend that foot forward. (the illustration shows this being performed off a box-this increases the range of motion and is not required for a beginner.)

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Extend your arms forward or to the sides to increase your balance.

• Start the movement at the hip joint. Push your butt back and “sit back as if you were sitting on a chair”. Squat slowly and focus on balance.

• Squat until your thigh is parallel to the floor, but keep your lower back flat.

• If you are advanced, you may be able to squat all the way to the floor.

• Push with your buttocks, hamstrings, and quadriceps to return to the start position.