#23 Single Leg Squat

Position: Seated

Description: Start standing in front of a box at knee height. Give yourself enough distance between the box to bend down and sit. Bend one knee as you shift your weight to the same side. Lean forward slightly and keep your chest up. Extend the other leg out in front of you. As you slowly lower, maintain alignment of the knee over the second and third toe. Push through your heel to return to the starting position. If you need assistance, place the supporting leg on the ground to add stability.

Targeted Muscle Group(s): Gluteus Medius

Key Points:          

  • Draw the belly button to the spine to activate and stabilize the core.
  • Keep knee tracking over 2nd and 3rd toes.
  • Keep toes pointed forward.
  • Finally, keep the torso forward to increase glute activation.

Progression suggestions:

Single-leg Squat with Band

Single-leg Squat with no assistance

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