Supported Single-Leg Squat

1. Stand facing away from a squat rack or a sturdy support, with feet shoulder-width apart.

2. Reach back with one hand (left or right) and hold onto the support for balance.

3. Lift one foot off the floor and extend it in front of you to avoid contacting the floor throughout the exercise.

4. With your weight on the heel of the standing foot, begin to perform a squat by bending at your knee and pushing your hips back, as if sitting into a chair.

5. Lower your body as far as you can while keeping your back straight and chest lifted, aiming to get your thigh parallel to the floor without letting your knee move past your toes.

6. Pause at the bottom of the movement, then press through your heel to extend your knee and hip to return to the starting position.

7. Complete the desired number of repetitions on one leg before switching to the other leg.

8. Maintain a controlled pace throughout, and focus on keeping the core engaged to assist with balance.

9. Perform the exercise for the prescribed number of sets, ensuring to alternate between legs each set.

Remember to keep your movements controlled, and adjust the depth of the squat to your comfort and ability level. If balance is a challenge, you can use both hands for support until you develop enough strength and stability to use just one hand or no hands at all for an added challenge.

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