Single-Leg Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Single-Leg Squat

Step by step instructions, muscle activation and variants for the Single-Leg Squat.

HardGlutesQuadriceps

About this exercise

The One-Leg Squat is an advanced bodyweight unilateral exercise that demands exceptional quad and glute strength, balance, and hip mobility. Standing on one leg, you lower your body as deep as possible while keeping the non-working leg extended forward, then drive back up through the heel of the working leg.

How to Perform

  • Stand tall on one foot with the other leg extended straight out in front of you at roughly hip height
  • Extend your arms forward for counterbalance
  • Brace your core and initiate the squat by pushing your hips back and bending the knee of your standing leg
  • Lower yourself slowly and under control as far as mobility and strength allow, ideally until the thigh of the working leg is parallel to or below the floor
  • Keep your torso upright and your working knee tracking over your toes throughout the descent
  • Drive through your heel to press back up to the starting position
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Single-Leg Squat

The Single-Leg Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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