Single-Leg Depth Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Single-Leg Depth Squat is a challenging lower-body exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. Performed with a resistance band for added support or tension, it involves lowering the body on one leg into a deep squat position, requiring balance, stability, and control throughout the movement. This exercise enhances unilateral leg strength, improves hip mobility, and promotes better muscle activation and coordination between the quadriceps and glutes.
How to Perform
Attach a resistance band securely to a stable anchor point at waist height and loop the other end around your waist for support.
Stand on one leg with your feet hip-width apart, keeping the supporting leg slightly bent and the other leg extended in front or slightly off the ground.
Engage your core and maintain an upright chest while looking forward.
Slowly bend the supporting knee and hip to lower your body into a deep squat on one leg, allowing the band to assist with balance.
Keep your knee aligned with your toes and avoid letting it collapse inward.
Lower yourself until your thigh is parallel to the ground or as deep as your mobility allows without compromising form.
Pause briefly at the bottom, feeling tension in the quads and engagement in the glutes.
Press through the heel of the supporting leg to return to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch to the other leg.
★ 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
Keep your chest upright and avoid leaning forward to maintain proper quad activation.
Ensure the knee of the working leg stays aligned with your toes to prevent strain.
Engage your core throughout the movement for better balance and stability.
Control the descent and avoid dropping too quickly to maximize muscle engagement.
Use the band to assist with balance, not to pull yourself up excessively.
Keep the non-working leg extended or slightly off the ground without swinging.
Focus on pressing through the heel of the supporting leg to activate glutes and quads.
Maintain even breathing and avoid holding your breath during the squat.
Do not let your hip or knee collapse inward during the movement.
Avoid arching your lower back; keep a neutral spine to protect your back.
How Not to Perform
Do not let your knee collapse inward or shift past your toes.
Do not lean your chest forward excessively; keep your torso upright.
Do not bounce or drop too quickly into the squat.
Do not use the band to pull yourself up; it should only assist with balance.
Do not swing or move the non-working leg uncontrollably.
Do not arch your lower back; maintain a neutral spine.
Do not hold your breath; keep breathing evenly.
Do not lock your knee at the top; maintain slight softness to protect the joint.
Do not rush repetitions; focus on controlled, deliberate movement.
Do not shift weight onto your toes; press through the heel of the working leg.
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.
