One Leg Squat

Setup

1. 01Stand on one foot with the free leg extended forward or held slightly behind you.
2. 02Extend the arms in front of the chest as a counterbalance.
3. 03Grip the floor with the standing foot and brace the trunk.
4. 04Fix your gaze on a point ahead for balance.

Execution

1. 01Push the hips back and bend the standing knee to lower down.
2. 02Descend as deep as you can while keeping the heel down and back flat.
3. 03Keep the free leg off the floor throughout.
4. 04Drive through the whole foot to stand back up tall.
5. 05Finish the reps, then switch legs.

Checkpoints

• -The standing knee tracks over the toes without caving inward.
• -The heel stays planted the entire rep.
• -Depth is consistent from rep to rep.
• -The trunk leans forward as needed but stays braced, not rounded.

Common mistakes

• -Letting the knee dive inward at the bottom.
• -Dropping fast and losing balance instead of controlling the descent.
• -Tapping the free foot down mid-rep.
• -Rounding the back to reach depth.