Elevated Single Leg Squat

The Elevated Single Leg Squat is a challenging and effective lower body exercise that targets your quadriceps, hamstrings, glutes, and improves your balance and stability. This exercise is performed by elevating one foot on a surface behind you, such as a step or a bench, while standing on the other leg. Maintaining a tall posture, slowly lower your body down as if you were sitting back into a chair, while keeping your elevated foot off the ground. Go as low as you can comfortably manage, ideally aiming for your thigh to be parallel to the ground. Remember to keep your knee in line with your toes and your torso upright throughout the movement. The Elevated Single Leg Squat is a beneficial exercise for those looking to develop strength and stability in their lower body, as well as improve their balance and coordination. It targets several key muscle groups simultaneously, making it an efficient choice for your workout routine. To make the exercise more challenging, you can hold a dumbbell or a kettlebell in front of your chest, or perform it on an unstable surface like a Bosu ball. On the other hand, if you find it too difficult, you can use a lower surface for elevation or hold onto a stable object for support until you build enough strength and balance to perform it unassisted. Incorporate the Elevated Single Leg Squat into your leg day routine or full body workout to enhance lower body strength, improve balance, and work on unilateral leg strength. Start with 2-3 sets of 8-12 repetitions on each leg, gradually progressing to more challenging variations as you get comfortable with the exercise. Remember to always maintain proper form and listen to your body to avoid any unnecessary strain or injury.

Instructions

• Start by standing on a stable elevated platform, such as a step or box, with one foot hanging off the edge.
• Keep your core engaged and your back straight throughout the exercise.
• Slowly lower your body by bending at the knee and hip of the standing leg, while keeping the other leg straight and extended in front of you.
• Go down as far as you can while maintaining your balance and control.
• Pause for a moment at the bottom of the movement, and then push through the heel of your standing leg to return to the starting position.
• Perform the desired number of repetitions on one leg before switching to the other leg.
• Remember to breathe steadily throughout the exercise and maintain proper form.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise to prevent injury and maximize effectiveness.
• Engage your core muscles and keep your back straight throughout the movement.
• Start with a lower elevation and gradually increase the height as you become more comfortable and stronger.
• Use a support or hold onto a stable object for balance if needed.
• Breathe in as you lower your body and exhale as you push back up to standing.
• Start with a lighter weight or no weight at all, and gradually increase the resistance as you progress.
• Take your time and perform the exercise slowly and controlled to ensure proper muscle activation.
• Include this exercise as part of a well-rounded lower body workout routine.
• Listen to your body and modify or lessen the range of motion if you experience any pain or discomfort.
• Remember to warm up before performing this exercise and cool down afterwards to prevent muscle soreness.