Single-Leg Stand Squat
The Single-Leg Stand Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Single-Leg Stand Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
How to do the Single-Leg Stand Squat
Setup
Stand with feet hip-width apart facing forward. Engage your core, keep your chest upright, and extend your arms to your sides for balance.
Movement
Lift one foot slightly off the ground, keeping it extended in front of you.
Inhale and squat down on the standing leg, pushing your hips back as if sitting into a chair while maintaining an upright torso.
Lower until your thigh is parallel to the ground or as far as your mobility allows, keeping the raised leg clear of the floor.
Exhale and drive through the heel of the standing foot to return to the starting position.
Repeat the movement for the desired number of repetitions, then switch to the other side.
Single-Leg Stand Squat FAQs
What muscles does the Single-Leg Stand Squat work?
The Single-Leg Stand 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 Stand Squat?
None. The Single-Leg Stand Squat is a bodyweight exercise, so you can do it anywhere.
Is the Single-Leg Stand Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Single-Leg Stand Squat go on?
It belongs on leg day in a push/pull/legs routine.
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