One Leg Bodyweight Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One Leg Bodyweight Squat is an effective lower-body exercise that primarily targets the quadriceps, while also engaging the calves, glutes, and hamstrings as secondary muscle groups. This exercise requires no equipment other than your bodyweight, making it accessible and convenient. By performing the squat on one leg, you challenge your balance and stability, helping to build strength in the legs and improve coordination. It is an excellent exercise for developing unilateral leg strength, promoting muscular symmetry, and enhancing functional fitness.
How to Perform
Start by positioning yourself about 2-3 feet in front of a flat bench, facing away from it.
Cross your arms over your chest to help maintain balance throughout the movement.
Extend your right leg behind you and place the top of your foot flat on the bench, ensuring it's stable and secure.
Keeping your gaze forward, lower your body by bending at the left knee. Focus on keeping your torso upright and avoid leaning forward. Your hips should drop straight down.
Continue lowering yourself until your left thigh becomes parallel to the floor.
Push through your left heel to slowly raise your body back to the starting position, ensuring not to lock your knee at the top.
Perform the desired number of repetitions, then switch to your right leg and repeat the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain proper posture by keeping your back straight and your chest lifted throughout the movement.
Focus on looking straight ahead, keeping your gaze forward to maintain balance and alignment.
As you lower your body, ensure your knees do not extend beyond your toes to protect your joints and maintain proper form.
Remember to engage your core to support your spine and avoid leaning or rounding your back during the squat.
How Not to Perform
Avoid Leaning Forward: Do not bend at the waist or lean your torso forward as you squat down. This shifts the focus away from your quads and increases stress on your lower back. Keep your chest upright and your back straight.
Don’t Let Your Knee Collapse Inward: As you squat, avoid letting your knee cave inwards toward your midline. This misalignment can lead to knee strain and reduces the activation of your target muscles. Keep your knee in line with your toes throughout the movement.
Avoid Locking Your Knee at the Top: When returning to the starting position, do not lock your knee out completely. This can put unnecessary pressure on the joint and disengage the muscles. Stop just short of locking your knee, maintaining tension in your quads.
Don’t Rush the Movement: Avoid performing the squat too quickly. A fast or jerky motion wastes energy and reduces muscle engagement. Focus on controlled, deliberate movements to ensure proper muscle activation and reduce the risk of injury.
Don’t Let Your Heel Lift Off the Ground: When lowering yourself down, make sure your heel stays firmly planted on the floor. Lifting the heel shifts the emphasis away from your quads and reduces stability, increasing the risk of falling.
Avoid Excessive Forward Lean with the Back Leg: When placing your back foot on the bench, ensure that you don’t excessively lean into the foot on the bench. This can cause an unstable base and decrease focus on the quads. Keep the weight primarily on the leg that is performing the squat.
Don’t Allow the Hip to Shift Out of Alignment: Avoid letting your hip twist or rotate as you squat. This misalignment can cause uneven muscle engagement and place unnecessary strain on the joints. Keep your hips square and aligned with the movement.
Don’t Skip the Warm-Up: Neglecting to warm up your muscles before performing the exercise can lead to muscle strains or injury. Perform dynamic stretches and mobility drills for your lower body to ensure your muscles are prepared for the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
