PlanWorkouts

Exercise 1476 · REF C31LMnP

One Leg Squat exercise animation

One Leg Squat

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

The one-leg squat trains single-leg strength and balance simultaneously, without the counterbalance a pistol squat's extended front leg provides, which tends to make it feel more like a balance drill than a pure strength one at first. Most people need to build ankle and hip stability before adding real depth or load.

How to Do the One Leg Squat

  1. Stand with your feet shoulder-width apart.
  2. Extend one leg forward, keeping it off the ground.
  3. Bend your standing leg and lower your body down as if sitting back into a chair.
  4. Keep your chest up and your back straight.
  5. Push through your heel to return to the starting position.
  6. Repeat with the other leg.

Muscles Worked

The One Leg Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the One Leg Squat work?
The One Leg Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the One Leg Squat?
The One Leg Squat is done with no equipment — just body weight.
What's a good alternative to the One Leg Squat?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.