Bodyweight Single Leg Squat With Support

Muscles worked

Setup

1. Stand facing a power rack upright or a sturdy vertical pole.
2. Grasp the support lightly with one or both hands at chest height for balance.
3. Lift one leg off the floor, extending it slightly forward or keeping it bent behind you.
4. Plant the working foot firmly on the ground with weight distributed across the heel and midfoot.

How to do it

1. Inhale and initiate the movement by pushing your hips back and bending the working knee simultaneously.
2. Lower your body under control as far as your mobility allows, using the support only as much as needed for balance.
3. Exhale and drive through the midfoot of the working leg to return to the starting position.
4. Maintain a controlled tempo, taking 2-3 seconds to lower and 1-2 seconds to rise.

Form checklist

• Keep the working knee aligned with your second toe to prevent inward caving.
• Maintain an upright torso and avoid excessive rounding of the spine.
• Keep the heel of the working foot glued to the floor throughout the entire rep.
• Use the support for balance rather than pulling yourself up with your arms.

Pro tips

• Focus on 'gripping' the floor with your toes to create a stable arch and improve balance.
• Pause for one second at the bottom of the movement to eliminate momentum and maximize muscle fiber recruitment.

Make it harder

• Gradually reduce the number of fingers touching the support until you can perform the movement unassisted.
• Slow down the eccentric (lowering) phase to 4-5 seconds to increase time under tension.

Frequently asked

What muscles does the bodyweight single leg squat with support work?

The bodyweight single leg squat with support 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 with support?

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

Is the bodyweight single leg squat with support good for beginners?

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

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