One Leg Squat

glutesupper legsbody weight

Learn how to do the One Leg Squat with proper form and technique. This body weight exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.

One Leg Squat exercise demonstration showing proper form

How to Do the One Leg Squat

Follow these steps to perform the One Leg Squat with correct form:

  1. 1Stand with your feet shoulder-width apart.
  2. 2Extend one leg forward, keeping it off the ground.
  3. 3Bend your standing leg and lower your body down as if sitting back into a chair.
  4. 4Keep your chest up and your back straight.
  5. 5Push through your heel to return to the starting position.
  6. 6Repeat with the other leg.

One Leg Squat Muscles Worked

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Main

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Frequently Asked Questions

What muscles does the One Leg Squat work?

The One Leg Squat primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.

Do I need equipment for the One Leg Squat?

No. The One Leg Squat is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the One Leg Squat with proper form?

Start by stand with your feet shoulder-width apart.. Extend one leg forward, keeping it off the ground. Bend your standing leg and lower your body down as if sitting back into a chair. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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