The One Leg Squat isolates the muscles of the leg for optimal exercise. This exercise is also used to build or rebuild strength after injury.
- Place a bench or box 12-18 inches tall behind you.
- Lifting a barbell off of a weight rack, position it on your shoulders.
- Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you.
- Drawing your abs in descend slowly by bending your front knee and hip as if you are sitting down (squatting).
- Lower yourself as far as you can control without letting your body shift towards your toe (this will cause you to loose balance).
- Pause in the downward position and slowly return upright to the starting position.
- Switch legs and repeat.
- A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back.
- Practice the squat without any weight to allow yourself to become comfortable with the movements.
- The taller the box the greater the difficulty of the exercise.
Calves, Glutes, Hamstrings