Single leg squat

Single leg squats pose a high level of difficulty, resulting in increased intensity for the muscle groups involved. Primarily, single leg squats strengthen the quadriceps (musculus quadriceps femoris), hamstrings (musculus biceps femoris), and glutes (musculus gluteus maximus). Secondarily, they provide training stimulus to the erector spinae (back extensor muscles) and adductor muscles (musculus adductor).

Single-leg squat (with dumbbells)

In addition to the classic squats, you can opt for a single-leg variation, utilizing support for balance. This is ideal for learning the movement process initially. For those looking to increase difficulty, athletes can perform the single-leg squat with dumbbells, omitting the support.

Body Position

For the single-leg squat, stand upright beside a bar that you can comfortably grip with one hand. This holding variation aids balance and coordination. Keep your body upright, with legs close together. While one foot remains firmly on the ground, the other leg hovers slightly in the air. Maintain an upright posture, forming a slight arch at the lower back. Optionally, hold a dumbbell next to your body with one hand to intensify the exercise. Always hold the dumbbell on the side of the leg that is in the air.

Execution

With the single-leg squat using support, initiate the exercise by bending the standing leg. Hold onto the side you want to train. Bend your standing leg as much as possible, keeping the heel on the ground. The body remains upright, and the lower back maintains the arch. Extend the leg hovering in the air forward as you inhale during the descent. Subsequently, extend the standing leg again, returning to the standing position; power and movement come exclusively from the legs. Additionally, exhale deliberately during the upward push.

For the dumbbell variation, hold a dumbbell on the side of the leg in the air. The arm with the dumbbell is almost fully extended and remains hanging next to your body throughout the exercise. Now, bend the standing leg as much as possible without lifting the foot off the ground. The dumbbell limits your movement, ensuring it does not touch the ground during the descent, so you should stop before that. Simultaneously, extend the other leg in front of you into the air. Keep your back upright and lean it maximally slightly forward. Use the downward movement to take a deep breath and prepare for the upward movement. Once at the bottom, extend the leg again to return to the upright position. The back is now fully upright, and both legs are nearly side by side.

Hawaiian squat

Hawaiian Squats represent a challenging one-legged squat variation rarely seen in the gym. With information from the following section, you can adopt the perfect body position and execute the movement optimally.

Body Position

In the starting position for Hawaiian Squats, stand upright. The standing leg is firmly planted on the ground and almost fully extended. Lift the other leg and place the foot over the knee of the standing leg. Keep your gaze forward, and the lower back forms a slight arch. Now, raise both arms and extend them in front of your body. Engage all muscles and prepare for the first repetition of Hawaiian Squats.

Execution

Now, bend the standing leg deeply, almost as if you are sitting on the ground. You can stop the descent when your standing foot would no longer remain firmly on the ground. Keep the arms extended in front of you and maintain a slight arch in the lower back. The back should be straight, but you can lean it slightly forward. Upon reaching the bottom, pause briefly and initiate the upward movement while exhaling. Push the standing leg back up, returning to the upright starting position.

Skater Squat

Skater Squats are also a popular exercise within the family of single-leg squats. In contrast to Pistol Squats, you extend one leg backward into the air.

Body Position

To perform Skater Squats, start in an upright position. Both feet are placed close together, arms stretched forward, and gaze directed ahead. The back should be straight, forming a slight arch in the lower back. Now, extend one leg backward, creating a right angle between the lower and upper thighs, with the lower leg parallel to the ground. Engage your abdominal muscles to prepare for Skater Squats.

Execution

To initiate Skater Squats, move the standing leg forward, bending it in the typical squat motion. The lower leg is slightly inclined forward, ensuring a stable stance with the heel on the ground. Descend into the squat as far as possible without altering the upright back posture. The depth of the squat depends on your flexibility, with a greater range providing a more intense workout. Keep your arms extended forward, and the back continues to maintain a slight arch. Subsequently, extend the leg to return to the upright starting position, ensuring the back remains uncurved.

Pistol squats

Pistol Squats are among the most popular variations of single-leg squats. If you desire support, you can perform them as Box Squats, using a box, bench, or chair for assistance. Compared to other single-leg squats, both arms and legs are almost fully extended forward. Additionally, you tend to go further down.

Body Position

For single-leg Pistol Squats, stand upright with your legs shoulder-width apart and your feet slightly turned outward. Lift one leg and extend it in front of you. Your back is upright, with the lower part forming a slight arch. Direct your gaze forward, and stretch your arms straight in front of your body, parallel to the ground. Engage your muscles, preparing for Pistol Squats.

Execution

Initiate Pistol Squats by bending the standing leg. The entire body moves as one, with the execution solely relying on the standing leg. Keep the upper body upright, and the gaze forward during the descent. Inhale during the downward movement, stopping only when you feel a strong sensation in the thigh. The other leg is extended horizontally in front of you. Subsequently, extend the leg to return to the upright starting position. Exhale during the upward push, ensuring the back remains upright.

Note:

In the text, "Box Squats" were mentioned as an alternative to Pistol Squats. The context indicates that using a box, bench, or chair provides support during the exercise. If the reader is familiar with the term "Box Squats" and it has a specific meaning in their fitness routine, it might be beneficial to maintain that term in the translation.

Common mistakes when doing single leg squats

Single-leg squats pose a high level of difficulty, and in the gym, one often observes errors during their execution that you should definitely avoid.

✅ Curved Back: Maintaining a slight arch in the back is crucial. Ensure that at no point do you curve your back.

✅ Support Leg in the Air: The foot of the supporting leg should remain consistently on the ground. During the squat, the heel should not lift; instead, it should remain firmly pressed to the ground throughout.

✅ Leg Stability: The legs should be stable, and the knees should point in the direction of the toes. Pay attention to preventing your knees from turning outward or inward during the exercise.

Alternatives and similar exercises to one-legged squats

Single-leg squats pose a challenging variation of traditional squats. For those who are not yet able to perform them correctly, opting for similar exercises is advisable. The following section provides an overview of alternatives.