Exercise guide
Stability Ball Single Leg Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
A unilateral lower-body movement that builds functional strength and balance by using a stability ball for guided support against a wall. It primarily targets the quadriceps and glutes while the instability of the ball engages the core and stabilizing muscles of the ankle and hip.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place the stability ball between your lower back and a wall, leaning back slightly to secure it.
- Lift one leg off the floor, extending it slightly forward, and position your standing foot about 12 inches in front of your hips.
- Engage your core and keep your shoulders pulled back and down for a proud chest.
How to do it
- Inhale as you slowly lower your hips by bending the standing knee, allowing the ball to roll up your back as you descend.
- Continue the descent until your working thigh is nearly parallel to the floor, ensuring your knee stays behind your toes.
- Exhale and drive through the heel of the standing foot to return to the starting position.
- Maintain a controlled 3-0-1-0 tempo, focusing on a slow descent and a powerful ascent.
Form checklist
- Keep the standing knee aligned with the middle of the foot; do not let it cave inward.
- Maintain constant pressure against the ball to ensure it stays in place against the wall.
- Keep the non-working foot elevated and the hips level throughout the entire set.
- Ensure your weight remains centered over the heel and midfoot of the standing leg.
Pro tips
- To increase glute activation, focus on driving your hips back into the ball as you descend rather than just dropping straight down.
- Maintain a slow, controlled eccentric phase to maximize time under tension and improve joint stability.
- Fix your gaze on a point straight ahead to help maintain balance and spinal alignment.
Make it harder
- Hold a dumbbell or kettlebell in the goblet position to increase the load on the lower body.
- Add a 2-second pause at the bottom of the movement to eliminate momentum and increase difficulty.
Frequently asked
- What muscles does the stability ball single leg squat work?
- The stability ball 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 stability ball single leg squat?
- The stability ball single leg squat uses stability ball.
- Is the stability ball single leg squat good for beginners?
- The stability ball single leg squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps