1. Stand next to a sturdy support like a squat rack or a fixed bar that you can hold onto for balance.
2. Position yourself so that you can easily hold onto the support with one hand. This will be on the side opposite to the leg you are working on.
3. Shift your weight to one leg with the other leg either straight out in front of you or slightly off the ground behind you for balance.
4. Begin the exercise by holding onto the support and ensuring your posture is erect with your chest up and your core tight.
5. Bending at the knee and hip of your standing leg, lower your body down as far as you can while maintaining balance and proper alignment. Aim to get your thigh parallel to the floor to achieve a deep squat.
6. Push up through the heel of your working leg, straightening your knee and hip to rise back up to the starting position.
7. Perform all the desired repetitions on one side before switching to the other leg.
8. Keep your movements controlled, and focus on engaging the muscles in your lower body as you perform the squat.
Ensure that you do not rely too much on the support structure, only using it for balance, as the aim of the exercise is to strengthen the muscles of the working leg. Additionally, throughout the movement, keep your knee aligned with your toes to avoid undue stress on the knee joint.
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