Bodyweight Single Leg Squat

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Lift one leg off the floor, extending it straight out in front of you while keeping the foot flexed.
3. Extend your arms straight out in front of your chest to act as a counterbalance.

How to do it

1. Inhale and slowly lower your hips by bending the standing knee, keeping your weight centered over the middle of your foot.
2. Continue descending until your thigh is at least parallel to the floor, ensuring the elevated leg does not touch the ground.
3. Exhale and drive forcefully through the heel and mid-foot of the standing leg to return to a full standing position.
4. Maintain a controlled 3-1-1 tempo (3 seconds down, 1 second pause, 1 second up).

Form checklist

• Keep the heel of the working foot firmly planted on the ground at all times.
• Ensure the knee of the working leg tracks directly over the toes, avoiding internal collapse.
• Keep your chest up and your spine as neutral as possible during the descent.
• Engage your core to prevent excessive wobbling or loss of balance.

Pro tips

• Focus on 'rooting' your foot into the floor by spreading your toes to create a stable base of support.
• If balance is a struggle, fix your gaze on a stationary point 5-10 feet in front of you on the floor.

Make it harder

• Pause for 2-3 seconds at the bottom of the movement to eliminate momentum.
• Perform the squat while standing on a small box or bench to allow for a deeper range of motion.

Frequently asked

What muscles does the bodyweight single leg squat work?

The bodyweight single leg squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the bodyweight single leg squat?

The bodyweight single leg squat requires no equipment — just your body weight.

Is the bodyweight single leg squat good for beginners?

The bodyweight single leg squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps