One Leg Quarter Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Quarter Squat
Visualised Target Muscle Groups
Front
Back
How to: One Leg Quarter Squat
- Stand on one leg with the opposite leg slightly raised behind you.
- Lower yourself into a squat position using the standing leg, keeping the other leg raised.
- Go down until your thigh is parallel to the ground or as low as your strength allows.
- Push through your heel to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the non-working leg to touch the ground too soon.
- Leaning too far forward instead of keeping a straight back.
- Not engaging the core properly.
Modifications
- Perform with a chair behind you for support.
- Reduce the range of motion if you have difficulty maintaining balance.
Tips
- Ensure your standing knee doesn't go past your toes.
- Engage your core to help maintain balance.
- Perform the squat in a controlled manner to avoid injury.
One Leg Quarter Squat Alternatives
Tags
thighs
glutes
balance
bodyweight
squat
strength
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