single-legged-squat

The demands on the muscles during single-leg squats are considerable, explaining the high level of difficulty associated with this exercise. This, in turn, increases the intensity of training for the targeted muscle groups. Primarily, single-leg squats strengthen the quadriceps femoris, biceps femoris, and gluteus maximus muscles. As secondary effects, the erector spinae and adductor muscles are also stimulated.

Single-leg squat (with dumbbells)

In traditional squats, you can also opt for a single-leg variation. In this case, you can hold onto a bar for support. This is ideal for initially learning the movement patterns. When the difficulty level needs to be increased, athletes can perform the single-leg squat with dumbbells and omit the support of holding onto something.

Body Position

For the single-leg squat, stand upright next to a bar that you can comfortably grip with one hand. This variation with holding onto something helps with balance and the coordinated execution of the movement. Keep your body upright, and your legs close together. While the standing leg remains firmly on the ground, the other leg hovers slightly in the air. Keep your back upright, forming a slight arch at the bottom. Optionally, you can hold a dumbbell next to your body with one hand to increase the intensity of the exercise. Always hold the dumbbell on the side of the leg that is hovering in the air.

Movement execution

In the single-leg squats with holding onto something, start the exercise by bending the standing leg. Hold onto the side you want to train. Bend your standing leg as far as possible, but ensure the heel remains on the ground. Keep your body upright, and the lower back maintains the arch. Extend the hovering leg forward while inhaling during the downward motion. Then, straighten the standing leg again to return to the standing position. Power and movement are exclusively in the legs. Additionally, exhale deliberately during the upward movement.

Single-Leg Squat with Holding Onto Something

For the dumbbell variation, hold a dumbbell on the side of the leg that is hovering in the air. The arm with the dumbbell is almost fully extended and remains hanging next to your body throughout the exercise. Now, bend the standing leg as far as possible without lifting the foot off the ground. The training with the dumbbell restricts movement; it should not touch the ground during the descent, so you should stop before that. Extend the other leg in front of you into the air. Keep your back upright and slightly tilt it forward. Use the downward motion to take a deep breath and prepare for the upward movement. Upon reaching the bottom, extend the leg again to return to the upright position. The back is now fully upright, and both legs are almost next to each other.

Hawaiian squat

Hawaiian squats are a challenging variation of single-leg squats that are rarely seen in the gym. With the information from the following section, you can assume the ideal body position and execute the movement optimally.

Body Position

The starting position for Hawaiian squats is upright. The standing leg is firmly on the ground and almost fully extended. Lift the other leg and place the foot over the knee of the other leg. Your gaze should be forward, and the lower back forms a slight arch. Now, raise both arms high and extend them in front of your body. Engage all muscles and get ready for the first repetition of Hawaiian squats.

Movement execution

Bend the standing leg so that you almost sit on the ground. You can stop the downward movement only when your standing foot would no longer stay firmly on the ground. Keep your arms extended in front of you and maintain a slight arch in your lower back. The back should be straight, but you can slightly tilt it forward. Once at the bottom, pause briefly and initiate the upward movement while exhaling. To do this, push the standing leg back up and return to the upright starting position.

Skater Squat

Skater squats are also a popular exercise in the category of single-leg squats. In contrast to pistol squats, here you extend the leg backward into the air.

Body Position

For skater squats, start in an upright position. Both feet are close together. The arms are extended forward, and the gaze is forward. The back should be straight, but the lower back forms a slight arch. Now, extend one leg backward. The lower and upper legs form a right angle, so the lower leg hovers parallel above the ground. Tighten the abdominal muscles to begin skater squats.

Movement execution

To start skater squats, move the standing leg forward, causing it to bend forward in the typical squatting motion. The lower leg is now slightly tilted forward, ensuring you still have a secure stance and your heel remains on the ground. Go as far down into the squat as possible without altering the upright back posture. How far you go depends on your flexibility. The further you go, the stronger the training stimulus. The arms remain extended forward, and the back still forms a slight arch. Then, extend the leg again to return to the upright position. Again, ensure you do not curve your back.

Pistol squats

Revolver Squats are among the most coveted variations of single-leg squats. If you need support, you can also perform them as Box Squats, using a box, bench, or chair as assistance. In contrast to single-leg squats, the arms and legs are almost fully extended, and you tend to lean even further down.

Body Position

For single-leg Revolver Squats, start by standing upright. Your legs are shoulder-width apart, and your feet point slightly outward. Now, lift one leg and extend it in front of you. Your back maintains an upright position, with the lower part forming a slight arch. Direct your gaze forward, and extend your arms straight in front of your body, parallel to the ground. Tighten your muscles and prepare for the Revolver Squats.

Movement execution

Initiate the Revolver Squats by bending the standing leg. The entire body remains stable, and the execution is solely with the standing leg, keeping the upper body upright and the gaze forward. Inhale as you descend, stopping only when you feel an intense stimulus in the thigh. The other leg is horizontally extended in front of you. Then, extend the leg again to return to the upright starting position. Exhale as you push up, maintaining an upright back.

Common mistakes when doing single leg squats

Single-leg squats pose a significant challenge. In the gym, errors in execution are often observed, which you should definitely avoid.

✅ Curved back: The back should always maintain a slight arch. Make sure not to curve it at any point.

✅  Hovering leg: The foot of the standing leg remains consistently on the ground. The heel should not move during the squat but should press firmly against the ground throughout.

✅  Leg stability: The legs should be stable, and the knees should point toward the toes. Ensure that your knees do not rotate outward or inward.

Alternatives and similar exercises to one-legged squats

Individual squats represent a challenging form of knee bends. If the correct execution is not yet mastered, it is advisable to turn to similar exercises. An overview of alternative methods can be found in the following section.