TETSUOne Leg Squat
The One Leg Squat is a bodyweight exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the One Leg Squat
- Stand with your feet shoulder-width apart.
- Extend one leg forward, keeping it off the ground.
- Bend your standing leg and lower your body down as if sitting back into a chair.
- Keep your chest up and your back straight.
- Push through your heel to return to the starting position.
- Repeat with the other leg.
Common questions
What muscles does the One Leg Squat work?
The One Leg Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the One Leg Squat?
None. The One Leg Squat uses your body weight only, so you can do it anywhere.
How many sets and reps of the One Leg Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the One Leg Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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