Smart Workout Diary

Single-Leg Squat

The single-leg squat is a unilateral lower-body squat performed while balancing on one leg. It primarily trains the quadriceps and glutes while challenging balance, hip control, and ankle stability. It can support leg strength, coordination, and side-to-side control.

Demonstration

Single-Leg Squat — demonstration 1
Single-Leg Squat — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart. Shift your weight onto one foot and lift the other foot slightly off the floor.
  2. Find balance: Brace your abdomen, keep your chest lifted, and extend your arms forward if needed for balance. Keep the standing foot flat on the floor.
  3. Lower: Bend the standing knee and sit the hips back and down in a controlled manner. Let the knee track in line with the toes.
  4. Use a comfortable depth: Descend only as far as you can while maintaining balance, a neutral spine, and control. Keep the pelvis level rather than letting it drop or rotate.
  5. Stand up: Press through the whole standing foot to return to standing, fully controlling the movement. Complete the repetitions on one side, then repeat on the other.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize control: Begin with a shallow range of motion and increase depth only when you can stay balanced and aligned.
  2. Keep the knee aligned: Avoid letting the standing knee collapse inward; gently press it in line with the toes.
  3. Use support when learning: Lightly hold a stable object if needed, then gradually reduce assistance as control improves.
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