One Leg Quarter Squat
Expert Advice
Maintain a straight posture and engage your core to help with balance during the squat.
How-to-do Steps
- Stand on one leg with your arms extended in front of you for balance.
- Bend the standing knee slightly to perform a quarter squat, keeping the other leg off the ground.
- Push through the heel to return to the starting position.
- Repeat for the desired number of repetitions before switching to the other leg.
Track One Leg Quarter Squat in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
One Leg Quarter Squat primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does One Leg Quarter Squat work?
One Leg Quarter Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Quarter Squat?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is One Leg Quarter Squat suitable for beginners?
Yes, One Leg Quarter Squat is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
