Fitwill stands in solidarity with Ukraine

One Leg Squat

One Leg Squat

The One Leg Squat is a challenging and effective lower body exercise that targets your quadriceps, hamstrings, glutes, and core muscles. Also known as the pistol squat, this exercise requires balance, strength, and flexibility. By performing this exercise, you can improve your overall lower body strength and stability. During the One Leg Squat, you balance on one leg while extending the opposite leg straight out in front of you. This exercise engages your muscles in an asymmetrical manner, helping to address any strength imbalances between your legs. It also activates your core muscles as they work to stabilize your body throughout the movement. One of the key benefits of the One Leg Squat is its ability to improve balance and stability. By performing this exercise, you challenge your proprioception and engage the stabilizer muscles involved in maintaining an upright position. This can be particularly beneficial for athletes involved in sports that require agility and quick changes in direction. In addition to the physical benefits, the One Leg Squat can also provide a mental challenge. It requires focus, concentration, and determination to maintain proper form while performing the exercise. As you progress and build strength, you may find a sense of accomplishment as you tackle this demanding movement. Incorporating the One Leg Squat into your workout routine can help enhance your lower body strength, stability, and balance. However, it's important to remember that this exercise may not be suitable for beginners or individuals with certain injuries or limitations. As always, it's best to consult with a fitness professional to ensure proper technique and to determine if this exercise is appropriate for you.


  • Start by standing with your feet hip-width apart.
  • Lift one foot off the ground, and balance on the other foot.
  • Extend your arms out in front of you for balance.
  • Begin to lower your body down by bending your standing leg.
  • Keep your back straight and chest lifted as you lower.
  • Continue lowering until your thigh is parallel to the ground.
  • Pause for a moment, then push through the heel of your standing foot to return to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch legs.

Tips & Tricks

  • Engage your core throughout the exercise for better stability and balance.
  • Start with a higher number of repetitions and gradually increase the resistance as you get stronger.
  • Maintain proper form by keeping your chest lifted and shoulders back.
  • Breathe continuously during the exercise, exhaling during the exertion phase and inhaling during the eccentric phase.
  • Ensure proper knee alignment by keeping it in line with your toes.
  • Focus on a slow and controlled descent to engage your muscles effectively.
  • Include variations of the one leg squat, such as using weights or performing it on an unstable surface, to challenge your muscles in different ways.
  • Don't forget to warm up your lower body before attempting the one leg squat to prevent injuries.
  • Listen to your body and rest when needed, especially if you experience any pain or discomfort.
  • Combine the one leg squat with other lower body exercises for a well-rounded leg workout.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts