one-legged-squat

The One Legged Squat:
Bodyweight Lower Body Power and Performance

Could the one legged squat be the BEST lower body exercise for strength, power, and performance?

Well, I can tell you that one leg squats are pretty darn difficult!

Think about it: If you weigh 200 pounds, each of your legs is supporting 100 pounds during a normal bodyweight squat.

If you do a one legged squat, you are supporting 200 pounds on one leg, the equivalent of doing a bodyweight squat while weighing 400 pounds!

Not only that, the exercise requires a lot of flexibility in the ankles and upper legs, not to mention excellent balance and core stability.

I have been working up to performing free standing one leg squats over the last few months, here are some techniques that I have found helpful:

First, find a good support, like a post (as shown). A door or doorframe also works.
Extend one leg straight out, keeping the knee extended.
Balance in this position, if possible. If you need some assistance, simply grab on to the support.
Keep your weight towards your heel as you begin to drop down into the squat, flexing your hamstrings, glute, and quad muscles to slow your descent.
Use the support as little as possible, trying to maximize the work done by your leg muscles.

Descend to the bottom portion of the squat. Again, focus on using your glute and hamstring muscles maximally to control this motion, and only use the support when absolutely necessary.
Stop your descent when your thigh contacts your calf.
Pause here for a moment, continuing to flex your glutes, hamstrings to provide support.
Using the support as little as possible, rise out of the one legged squat focusing on pushing using your glute and hamstrings.
Repeat!

When you are learning the one leg squat, try to practice this movement for one or two reps, a few times throughout the day. This will gradually develop the strength, flexibility, balance, and coordination that you will need to do this exercise without over taxing the leg muscles.
Focus on pushing from the glutes and hamstrings. This exercise is great at targeting these “posterior chain” muscles that are so important for athletic performance, and tend to be unactivated and underdeveloped in most people.
Another method used to work up to full one leg squats is to squat down to a box, step, or other object, reducing the range of motion required and gradually building up strength. Take your time and work toward lower and lower objects.