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Single Leg Squat

Single Leg Squat

The Single Leg Squat is a calisthenic exercise for advanced athletes to improve balance, optimize power-production capabilities and enhance flexibility.

Learn more about why having great dynamic balance is important and take a look at Tennis Champions: What Separates Them From The Rest?

Rafael Nadal Single Leg Squat
Rafael Nadal (c) by Phil Halfmann

Before you engage in stability training you may want to take a look at Medicine Ball Training: Strengthen Your Core & Enhance Stability for more exercises and a sample medicine ball workout for advanced athletes.

Single Leg Squat Progression

If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability repetitively.

Also, don’t just progress with adding more weight. Instead maximize the speed and don’t look towards the ground while squatting but keep your head up and look forward. All while maintaining perfect form.

If that’s still too easy then keep your head up and track and object/person while squatting.

Here are the progression levels:

  1. Beginner: look down
  2. Advanced: look forward
  3. Professional: look forward & track an object/person

Single Leg Squat Description

Single Leg Squat
(c) by Phil halfmann – all rights reserved
  1. Take on athletic stance position; knees and hips are slightly flexed; upper-body is straight
  2. Stand on the one leg
  3. Maintain erect posture; shoulders remain over hips; push chest out and look forward; arms remain straight and close to the side of the body
  4. Flex non-weight bearing knee to 90˚
  5. Flex weight bearing knee to ~45˚; remain erect posture; maintain chest over the toes; hold position for 1 second
  6. Extend weight bearing knee to starting position
  7. Switch legs

Related Balance Exercises

Stability Pad Squat
Stability Pad Squat
3 Way Hand Reach
3 Way Hand Reach
Side-Step to Diagonal Lunge
Side-Step to Diagonal Lunge

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.