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Single Leg Quarter Squat

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

MediumGlutesQuadriceps

About this exercise

A unilateral bodyweight exercise performed as a partial-range squat on one leg, descending only a quarter of the full squat depth. It develops single-leg stability, quadriceps strength, and knee joint control, commonly used in rehabilitation and as a progression toward full single-leg squat movements.

How to Perform

  • Stand on one foot with your other foot slightly lifted off the ground
  • Keep your hands in front for balance or place them on your hips
  • Slowly bend the standing knee to approximately 20–30 degrees, lowering your hips just a quarter of the way down
  • Keep your knee tracking over your toes and your torso upright
  • Press through your heel to return to the starting position
  • Complete all reps on one leg before switching to the other

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighs

About the Single Leg Quarter Squat

The Single Leg Quarter 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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