Single-Leg Squat
The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as listed above.
There are various forms of the squat. The single-leg squat is performed on one leg, which requires more stabilizing work from the muscles involved.
Single-Leg Squat Execution
-
1
Stand with your feet shoulder-width apart.
-
2
Extend your arms forward*.
-
3
Extend one leg forward and keep it slightly off the ground.
-
4
Now slowly lower yourself on the other leg until the knee forms an angle of approximately 90 degrees.
-
5
Push yourself up until your leg is almost straight again.
Single-Leg Squat
Muscles involved:
Legs:
- Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
- Hamstrings
Glutes:
- Gluteus maximus, medius, and minimus
Pelvis:
- Iliacus (hip flexor)
- Psoas major (hip flexor)
Calves:
- Gastrocnemius
- Soleus
Abdomen:
- Rectus abdominis (rectus abdominis muscle)
- External oblique (external oblique abdominal muscle)
- Internal oblique (internal oblique abdominal muscle)
- Transversus abdominis (transverse abdominal muscle, 'corset muscle')
Lower back and spine:
- Erector spinae
- Lumbar multifidus
- Quadratus lumborum
Alternatives
- Split Squat
- Single-Legged Split Squat
- Dumbbell Squat
- Barbell Back Squat
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