One Leg Squats
The one leg squat is a demanding unilateral bodyweight exercise that targets the quads, glutes, and hamstrings on a single leg. It requires significant leg strength, core stability, and balance, and is a key exercise for identifying and addressing lower body strength imbalances.
How to do it
- Stand on one leg with the other leg extended slightly in front of you.
- Bend the standing knee and lower your hips toward the floor.
- Keep your chest upright and your core engaged throughout.
- Lower as far as your strength and mobility allow.
- Drive through the standing heel to return to the starting position and repeat.
Form cues
- Engage your core before lowering your hips.
- Keep your chest tall and upright.
- Track your standing knee over your toes.
- Drive through your heel to stand back up.
Breathing: Inhale steadily as you lower down, and exhale firmly through the mouth as you push back up to standing.
Common mistakes
- Letting the knee cave inward because it puts unnecessary strain on the joint.
- Rushing the descent because momentum takes away from leg muscle activation.
- Dropping the chest forward because it shifts work away from the quads and onto the lower back.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps per leg, rest 60 s
Lose weight
3 sets × 6–8 reps per leg, rest 60 s
Build muscle
3–4 sets × 5–8 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler option.
- If you have recovering lower body injuries, check with a professional before trying this advanced movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is this exercise so difficult?
It requires an exceptional amount of single-leg strength, ankle mobility, and core stability, which takes time to develop.
What if I cannot go all the way down?
Lower only as far as you can while keeping your form intact. A partial range of motion still builds strength safely.
How can I improve my balance during this movement?
Focus your eyes on a stationary spot on the floor a few feet in front of you and engage your core tightly.