A single-leg squat with the back foot elevated.
- +Builds single-leg leg strength
- +Challenges balance and hip control
- –Can cause strong leg fatigue
- –Requires balance and ankle mobility
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand a stride in front of a bench; place back foot on bench, laces down
- Hold dumbbells at your sides, shoulders down, core braced
- Hop front foot forward until you feel balanced; toes forward, hips square
- Keep a slight forward lean; front knee tracks over toes (not caving in)
- Lower straight down until front thigh is near parallel; light stretch in back hip
- Drive through the front heel to stand; don’t push off the back leg
- Move controlled, keep torso stable; breathe in down, out up
