One Leg Quarter Squat

One Leg Quarter Squat

The One Leg Quarter Squat is a fantastic lower body exercise that targets multiple muscle groups, including the quadriceps, glutes, and hamstrings. It is a unilateral exercise, meaning you work one leg at a time, which helps to correct muscle imbalances and enhance overall lower body strength and stability. To perform the One Leg Quarter Squat, you start by standing on one leg with the other leg lifted slightly off the ground. Keep your chest up, shoulders relaxed, and engage your core for stability. Slowly lower yourself down into a squat position by bending the knee of your standing leg, aiming to reach a quarter squat depth. It is crucial to maintain control throughout the movement and avoid any sudden movements or jerking motions. By performing the One Leg Quarter Squat, you can improve your balance, strengthen your leg muscles, and enhance your overall athletic performance. Additionally, this exercise can be modified to increase or decrease the difficulty based on your fitness level, such as adding dumbbells for an extra challenge or using a chair for support if needed. Remember to focus on proper form, breath control, and listen to your body. If you experience any pain or discomfort, it is important to stop and reassess your technique. Incorporate the One Leg Quarter Squat into your lower body workouts to experience the benefits of this effective exercise.


  • Start by standing with your feet shoulder-width apart.
  • Lift one leg off the ground and extend it slightly in front of you.
  • Bend your standing leg and begin to lower your body down into a squat position.
  • Keep your back straight and chest lifted throughout the movement.
  • Lower your body until your thigh is parallel to the floor, or as far as you can comfortably go.
  • Pause briefly at the bottom of the movement.
  • Push through the heel of your standing leg to return to the starting position.
  • Repeat for the desired number of repetitions and then switch to the other leg.

Tips & Tricks

  • Ensure proper form by keeping your back straight and chest lifted.
  • Engage your core throughout the movement to increase stability.
  • Start with a low weight or just bodyweight until you feel comfortable and confident with your balance.
  • Focus on pushing through your heel to activate your glutes and hamstrings.
  • Keep your supporting leg slightly bent to maintain balance and prevent strain on the knee.
  • For an extra challenge, hold dumbbells or a kettlebell to increase resistance.
  • Progress gradually by increasing the depth of your squat as you build strength and stability.
  • Include other lower body exercises such as lunges and deadlifts to strengthen the muscles involved in the one leg quarter squat.
  • Remember to breathe out as you push back up to standing position.
  • Listen to your body and rest if you experience any pain or discomfort.


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