Exercise guide
One Leg Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This unilateral movement builds exceptional lower-body strength and stability by isolating the quadriceps and glutes while challenging your balance. It effectively addresses muscle imbalances and improves functional mobility through a deep, controlled range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand on the edge of a stable step or box with your working foot firmly planted in the center.
- Allow your non-working leg to hang off the side, keeping it straight and slightly in front of your body.
- Engage your core and maintain a tall, upright posture with your arms extended forward at shoulder height for balance.
How to do it
- Inhale as you slowly lower your hips by bending the knee and hip of the standing leg, keeping your weight centered over your mid-foot and heel.
- Descend until your working thigh is nearly parallel to the floor or as deep as your mobility allows while keeping the non-working foot off the ground.
- Exhale as you drive through the heel of the standing leg to return to the starting position, fully extending the hip and knee.
- Maintain a controlled 3-second eccentric (lowering) phase to maximize muscle fiber recruitment.
Form checklist
- Keep the knee of the working leg tracked directly over your toes; do not let it cave inward.
- Maintain a neutral spine and keep your chest lifted throughout the entire movement.
- Ensure the non-working foot does not touch the ground to maintain constant tension on the working leg.
- Keep your hips level and avoid tilting your pelvis toward the hanging leg.
Pro tips
- Focus on 'sitting back' into the hip of the working leg to maximize glute recruitment and reduce shear force on the knee.
- Squeeze the glute of the working leg hard at the top of the movement to ensure full hip extension and peak contraction.
Make it harder
- Increase the height of the step to allow for a deeper range of motion, moving toward a full pistol squat depth.
- Hold a light weight or kettlebell in a goblet position to increase the load and further challenge your core stability.
Frequently asked
- What muscles does the one leg squat work?
- The one leg squat primarily targets the glutes and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the one leg squat?
- The one leg squat requires no equipment — just your body weight.
- Is the one leg squat good for beginners?
- The one leg squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.