Single-Leg Quarter-Squat
Build strength & stability! This single-leg squat variation challenges your balance and lower body.
The Single-Leg Quarter-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Single-Leg Quarter-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Single-Leg Quarter-Squat Variations and Alternatives
How to do the Single-Leg Quarter-Squat
Stand with feet hip-width apart and choose one leg to be your supporting leg.
Lift the opposite leg slightly off the ground, in front or behind you, to ensure you perform the exercise on one leg.
Keep your back straight, chest up, and engage your core muscles.
Bend the knee of your supporting leg, pushing your hips back as if you are about to sit on a chair, going down only a quarter of the way compared to a full squat.
Lower yourself until the thigh of your supporting leg is slightly bent, and make sure your knee doesn't go past your toes.
Press through the heel of your supporting leg to return to the starting position.
Complete the desired number of repetitions on one leg, then switch to the other leg and repeat.
Ensure that you maintain balance and proper form throughout the exercise to prevent any injuries and to maximize the benefits of the one leg quarter squat.
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Single-Leg Quarter-Squat FAQs
What muscles does the Single-Leg Quarter-Squat work?
The Single-Leg Quarter-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Single-Leg Quarter-Squat?
None. The Single-Leg Quarter-Squat is a bodyweight exercise, so you can do it anywhere.
What workout day should the Single-Leg Quarter-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Single-Leg Quarter-Squat variations and alternatives?
Similar exercises include the Barbell Quarter-Squat, Barbell Kickstand Squat, Bodyweight Half-Squat and Bodyweight Supported Single-Leg Squat.
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