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
Workout plans with One Leg Quarter Squat
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
thighs
glutes
balance
bodyweight
squat
strength
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