Also known as One-Legged Squat
| Main Muscle Targeted | Quadriceps |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Calves, Gluteus Maximus, Hamstrings |
| Equipment | None |
| Mechanics Type | Compound |
| Exercise Level | Intermediate |
| Applied Force | Push |
| Sport |
Male Version
Male variant
Male variant
Instructions
1) From a standing position, raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position.2) Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement. Descend slowly, paying close attention to balance and proper movement mechanics, going as far as your flexibility allows.
3) Hold the bottom position briefly and then return to the start by extending through the hips and knee, driving through the heel of your working foot.
4) Repeat for the desired number of repetitions, then switch sides.