Single-Leg Extended Arm Squats

Exercise / Glutes, Hip Flexors, Quadriceps

How to do One-Legged Squats

  1. Begin with arms extended out in front of your body.
  2. Balance on one leg with opposite leg extended straight in front as high as possible.
  3. Squat down as far as possible while keeping the elevated leg off the floor. Ensure your back is kept straight and the supporting knee pointed in the same direction as the supporting foot.
  4. Raise body back up to original position until supporting led is straight.
  5. Repeat for desired reps and switch leg.

One leg squat guide

Single leg squats are an excellent functional bodyweight training exercise that will develop leg strength, flexibility, improve balance and increase your vertical jump.

The pistol squat is a very impressive exercise that few can do without dedicated training. It requires huge effort from the core to keep the back straight whilst lowering into a deep squat position.

Advanced one leg squats

To increase the difficulty of the single leg squat you can add additional resistance to the exercise with a weighted vest, weighted bar, or dumbbells.

As always, with strength training exercises add additional resistance incrementally for safe and continuous progressions.