Single-Leg Quarter-Squat
Build strength & stability! This single-leg squat variation challenges your balance and lower body.
Muscle Groups
Primary
Secondary
Instructions
1. Stand with feet hip-width apart and choose one leg to be your supporting leg.
2. Lift the opposite leg slightly off the ground, in front or behind you, to ensure you perform the exercise on one leg.
3. Keep your back straight, chest up, and engage your core muscles.
4. Bend the knee of your supporting leg, pushing your hips back as if you are about to sit on a chair, going down only a quarter of the way compared to a full squat.
5. Lower yourself until the thigh of your supporting leg is slightly bent, and make sure your knee doesn't go past your toes.
6. Press through the heel of your supporting leg to return to the starting position.
7. Complete the desired number of repetitions on one leg, then switch to the other leg and repeat.
Ensure that you maintain balance and proper form throughout the exercise to prevent any injuries and to maximize the benefits of the one leg quarter squat.
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