Dumbbell Supported Single-Leg Squat

• A stable support structure (like a squat rack or a sturdy pole)

1. Starting Position:

• Stand next to a stable support structure, such as a squat rack or wall, for balance.

• Hold a dumbbell in one hand, letting it hang at your side. Your feet should be shoulder-width apart.

• Shift your weight onto the leg that is closest to the support, lifting the opposite leg slightly off the ground.

2. Lowering Phase:

   • Engage your core and begin to bend the knee of the standing leg.

   • Keeping your back straight and chest lifted, lower your body down into a squat as you extend the opposite leg straight out in front of you.

   • You can rest the other hand on the support for balance. Go down as far as you can while maintaining good form, typically until your thigh is parallel to the ground.

3. Rising Phase:

   • Press through the heel of your standing leg to push back up to the starting position.

   • Keep your movements controlled and steady, using the support as necessary.

4. Repetitions:

   • Perform the desired number of repetitions on one leg before switching to the other leg. Aim for 8-12 reps on each side.

5. Form Tips:

   • Make sure your knee tracks over your toes and does not cave inward as you squat.

   • Keep your core engaged throughout the movement to maintain stability.

   • Avoid leaning too far forward; try to keep your back straight.

6. Cool Down:

   • After completing your set, take a moment to stretch your legs gently to avoid tightness.