Split Single Leg Squat

Isolate The Thighs And Glutes While Improving Balance And Coordination

The split single leg squat is an excellent exercise to build leg strength, balance, and coordination. You many find when you first attempt this exercise that your balance isn’t quite where it needs to be.

Stick with it until you can perform this exercise smoothly with good technique and posture. If you’ve never done them before, you’re probably going to be shaky – all over. Take your time and concentrate on technique.

If you’re really having a tough time getting started, practice just balancing on one leg. Do that until you can balance on each leg for at least 30 seconds. The stabilizing muscles will develop before you know it, and your balance will improve considerably.

Technique

• If you are brand new to split single leg squats, start with the back leg on the ground. Stand with your feet together and take a step forward with one foot.
• Note: the step should be long enough so that your front knee is still aligned over the ball of your front foot at the bottom of the squat. It’s very important that the knee does not go out past the toes.
• Keep your head and chest up, eyes forward, tuck your pelvis under and roll your shoulder blades back.
• Keep your front knee aligned over the ball of your front foot. Keep your weight evenly distributed on your front foot.
• Lower to a squat position as far as you can comfortably go. Don’t go too deep until you’ve developed some strength, balance, and coordination.
• Your back knee will be close to touching the floor and your front knee will be aligned over your front foot.
• Hold for a second.
• Press back up through the thighs and hips to the start position, and that is one rep.
• Complete the desired number of reps on one leg and then switch legs.
• This looks a lot like a lunge at this point but it’s a little different. The main difference is that you are repeating the movement with one leg without stepping back to a starting position with the feet together.

Keep In Mind...

• Only go down as far as you can comfortably go. This exercise requires flexibility in the hip flexors. In fact, if you feel noticeably stiff in the front of the hip, stick with regular lunges.
• Make sure the front knee does not extend beyond the toes to avoid knee injury.
• Make sure the front knee does not rotate inward. Keep your knee aligned over your ankle.
• Keep your head and chest up. Do not arch or round the back. Keep it straight.
  

Modifiers

• To add some difficulty to the split single leg squat, raise the back leg and rest the top of it on a bench. That will really isolate the front leg.
• Start by standing in front of the bench (park bench, gym bench, chair, whatever) with the back of your legs touching it.
• Take one step forward and bring your feet together.
• Reach one leg back and rest the top of the foot on the bench.
• Do the movement.
• To work on your balance and coordination even more, rest your back leg on an exercise ball.
• When you are ready, you can add dumbbells or a medicine ball for some added weight.