The single-leg squat exercise can be part of the home fitness program, fitness exercises you can do at home with minimal equipment. All you need is a box, chair or step to rest one foot on. If you have bad knees, don't go too low.

single leg squat single leg squat

Equipment Required: something to rest your back foot on.

Technique

  1. Stand about 2 feet in front of a stable chair, step or box.
  2. Extend one leg behind you, toes resting on the support, with the front foot slightly ahead of the body.
  3. Lower the body by bending the front knee to approximately a right angle.
  4. Push back up to straighten the front leg.
  5. Repeat the desired number of repetitions
  6. After a rest, repeat on the other side.

Workout

  • Do 3 sets of 20 reps each for each leg.

Key points to remember

  • Remember not to let the knee of your forward foot extend past your ankle. If it does, adjust your positioning accordingly.
  • Don't hold your breath
  • Keep looking straight ahead

Alternatives

  • Increase the intensity by pausing for a longer period in each position
  • See also the similar home Squat Exercise
  • A similar exercise is the lunge
  • Wall Sit — holding the sitting position for 30 seconds, part of the 7-minute workout