One Leg Squat
Expert Advice
Balance is key. Keep your core tight and focus on a spot in front of you to help maintain stability.
How-to-do Steps
- Stand on one leg with your other leg extended straight out in front of you.
- Lower your body down into a squat position, keeping the extended leg off the ground.
- Push through your standing leg to return to the starting position.
- Perform the desired number of repetitions before switching to the other leg.
Track One Leg 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 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 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does One Leg Squat work?
One Leg 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 Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is One Leg Squat suitable for beginners?
One Leg Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
