Single-leg squats

22 March 2024
Adarsh Gopal

I like to try and maintain the same training intensity for my clients online as I do for my clients in person.

This is relatively straightforward for upper body moves. Smaller muscles means easier to use bodyweight to create stimulus to get stronger with pushing, pulling and shoulder drills.

The legs are a trickier game. Squatting and hip thrusts can very quickly become easy. And without enough load, more repetitions alone will not cut it to make people stronger.

Enter single leg squatting.

Pointers for an effective single-leg squat

To balance well, focus on one spot. And stare it down intensely.
Use as much or little assistance in the form of hands on a wall, window grill, towel or rings to help you squat effectively.
The battle for greater range or depth is won over months not weeks or days. Gradually increase your depth while making sure all your joints feel comfortable.
Imagine having to apply an even amount of pressure across your entire foot as you squat. Try and avoid letting your weight shift too much as you do the reps.
Entire foot planted on the surface. Your heel shouldn’t come off. And your weight shouldn’t shift suddenly or jarringly.
Hips are the boss of the knees. Your knees and hips need to move in sync. Imagine a race between your knees and hips. Both have to start, track each other and finish at the same time.

Breakdown of the single-leg squat progression

We start with simpler moves and advance to more demanding ones.

Step Up

This exercise involves using a box (3-9 inches thick) with a leading leg on the box and a lagging leg off. The focus is on controlled descent and pushing through the leading leg on the ascent.
Reverse Lunge

A dynamic movement where the leading leg stays in front, and the lagging leg moves back. The key is to find a comfortable knee angle.
Lateral Squat

A tricky move that requires sitting into one side while straightening the lagging leg, maintaining a controlled, centered movement.
High Box Step Up

Similar to the step-up but more demanding, as the lagging leg does not touch the floor, forcing the leading leg to bear more load.
Skater Squat

This challenging move involves lifting the back leg parallel to the floor and slowly lowering the body. It demands significant stability, mobility, balance, and strength. Use assistance like holding onto a wall if needed.
Cook Squat

The final progression, where one leg is lifted in front, parallel to the floor, while the leading leg performs the squat. Both skater and cook squats can be done on an elevated surface for greater depth.

Reduce chance of injury

Remember to maintain control, stability, and proper form, including maintaining even pressure across the entire foot and ensuring hips and knees move in sync Gradually increase depth and stop if any discomfort or pain occurs.

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