Single Leg Squat with Support

The Single Leg Squat with Support is a highly effective lower body exercise that targets your quadriceps, hamstrings, and glutes. As the name suggests, this exercise is performed on one leg, making it a fantastic choice for improving balance, stability, and overall lower body strength. To perform the Single Leg Squat with Support, you start by standing with your feet shoulder-width apart and slightly staggered, with one foot slightly in front of the other. Holding onto a stable support such as a sturdy chair or a wall, lift one foot off the ground, keeping your balance solely on the standing leg. Next, lower your body down into a squatting position by bending your knee and hip, while keeping your chest up and core engaged. Go as low as you feel comfortable, but aim to reach a 90-degree angle with your standing leg. Slowly return to the starting position by pushing through your heel and extending your hip and knee. It's important to maintain proper form throughout the exercise. Remember to keep your knee tracking in line with your toes, not allowing it to collapse inward. Focus on maintaining control and stability throughout the movement. By incorporating the Single Leg Squat with Support into your workout routine, you can expect to see improvements in leg strength, balance, and stability. It's a versatile exercise that can be modified based on your fitness level, making it suitable for beginners as well as more advanced individuals. Give this exercise a try to take your lower body training to the next level!

Instructions

• Stand with your feet hip-width apart, holding onto a stable support such as a chair or countertop.
• Shift your weight onto one leg, lifting the other leg slightly off the ground.
• Inhale and slowly lower your hips down while bending the standing knee, keeping your core engaged and chest lifted.
• Lower your body until your thigh is parallel to the ground or as close as you can comfortably go.
• Exhale and push through your heel to stand back up to the starting position, keeping your knee in line with your toes.
• Repeat the movement on the same leg for the desired number of repetitions before switching to the other leg.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise
• Increase the level of difficulty by using a lower support or no support at all
• Engage your core muscles to improve stability
• Gradually increase the number of repetitions and sets over time
• Use a mirror to ensure that your knee and hip alignment is correct
• Control your descent and ascent to fully activate the muscles
• Incorporate balance exercises to improve overall stability
• Adjust the height of the support to challenge different muscle groups
• Listen to your body and rest when needed to prevent overexertion
• Consult with a fitness professional for personalized modifications and guidance