Stability-Ball Single-Leg Squat
Challenge your balance & build lower body strength! The stability ball adds an extra core workout.
The Stability-Ball Single-Leg Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: exercise ball.
Required Equipment
Stability-Ball Single-Leg Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Stability-Ball Single-Leg Squat Variations and Alternatives
How to do the Stability-Ball Single-Leg Squat
Begin by placing a stability ball between your lower back and a wall. Stand on one leg, with your other leg extended straight forward and your foot not touching the floor.
Keep your standing foot flat on the floor, hip-width apart from where you would assume your other foot would be if it were down.
Put your hands on your hips or extend them out for balance.
Engage your core and lower body muscles while you start to squat down on your standing leg, ensuring your knee does not pass your toe and remains pointed straight.
Go down as low as you can while keeping your balance and the non-standing leg extended.
Push through your heel to rise back up to the starting position. This is one repetition.
Perform the desired number of reps, then switch to the other leg and repeat.
Warm up before starting your workout to prevent injury. Keep your movements controlled and slow to maintain your balance. Breathe in as you squat down and breathe out as you come back up. If you find it too difficult to balance, you can allow the toes of your non-standing leg to gently touch the floor for stabilization. Always keep your upper body straight and avoid leaning too far forward to keep the focus on your lower body muscles.
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Stability-Ball Single-Leg Squat FAQs
What muscles does the Stability-Ball Single-Leg Squat work?
The Stability-Ball Single-Leg 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 Stability-Ball Single-Leg Squat?
Exercise ball.
Is the Stability-Ball Single-Leg 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 Stability-Ball Single-Leg Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stability-Ball Single-Leg Squat variations and alternatives?
Similar exercises include the BOSU™ Ball Counter-Balance Skater Squat, BOSU™ Ball Single-Leg Good-Morning, Alternating BOSU™ Ball Side-Kick Heel-Tap Squat and BOSU™ Ball Goblet Squat.
Training calculators
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