How To Perform A Single-Leg Squat, As Well As Its Benefits And Safety Considerations

The single-leg squat is a squat exercise that is executed solely with one leg, as opposed to two. The classic squat is made more difficult by the addition of a balance and stability difficulty. These are referred to as pistol squats in some circles. This squat variation is considered to be an intermediate to advanced workout. Single-leg squats should only be attempted after you’ve mastered the squat movement on both legs, as described above. However, if you are new to moving, a chair might be used to make the process easier.

Single Leg Squat - regular squat

The Proper Way To Perform A Single-Leg Squat.

A single-leg squat can be performed without the need of any equipment. If you’re searching for a more difficult exercise, you may hold a dumbbell in each hand or a medicine ball in both hands.

  1. Begin by putting your right foot down on the ground. Lift your left leg out in front of you and keep it straight and slightly in front of your body while you do so. Alternatively, you might just bend your knee and lift your left leg to get started. Your arms might be by your side or out in front of you to help you maintain your equilibrium.
  2. Maintain a tight core and a straight torso throughout the exercise. As you lower yourself into a squat stance, begin to drive your hips back. Aim to bring your hips parallel to the ground by lowering yourself to the ground.
  3. Squeeze your glutes as you push through your right foot to go back to standing. Between reps, try to keep your left leg up and out of the way.
  4. Perform 5 to 10 reps on this side before rotating to the other side and repeating the process.
  5. Carry out three sets of exercises.

Single-Leg Squat Using A Chair Is A Good Variation For Beginners.

If you’re a novice or if maintaining your balance is difficult for you, you can perform this technique with the assistance of a chair.

  1. Sit on a chair with your torso erect and your core engaged to begin this exercise.
  2. Extend one leg straight out in front of you and place your weight in the heel of the other leg, which will remain on the ground while you’re sitting.
  3. Make use of your arms to propel yourself to a standing position while maintaining balance on your grounded leg with your weight on the heel.
  4. Slowly lower yourself back down to the chair, keeping the same leg up the entire time.
  5. 5 to 10 repetitions are recommended. Legs should be switched.
  6. Perform up to three sets of exercises.

Single-Leg Balance Is A Term Used To Describe The Ability To Balance On One Leg Only.

The single-leg squat is a difficult exercise for most individuals to master at first. You may notice that you are unable to maintain control of your body, that your ankle begins to wobble, that your knee twists, and that your upper body sways. To strengthen your stabilizing muscles, try a simple single-leg balancing exercise.

  1. Raise the foot on one leg and keep it there.
  2. Continue to practice until you are able to stand on one leg for 30 seconds at a time.

Squat Against A Wall With One Leg.

Single Leg Squat - Single Leg Wall Squat

If you want to make the single-leg squat simpler, you may use a wall and an exercise ball to help you out. Here’s how you can give it a shot. 

  1. Place an exercise ball against a wall and press your upper and mid-back onto it with your hands.
  2. Standing on one leg with your foot facing straight forward and the knee of the other leg slightly bent, balance yourself on the other leg.
  3. Keep your shoulders blades back and your back straight as you roll them back.
  4. Maintain your balance by putting your weight on the ball of your foot, keeping your upper body erect, and looking forward.
  5. As you progressively drop into a squat with one leg, press your back into the ball with your hands.
  6. Lower your body as far as it is comfortable while keeping your back straight.
  7. Raise yourself back to your feet.

Box Squat Using A Single Leg.

The one-leg box squat is a simpler form of this exercise. Here’s how to put this variant into action.

  1. Put a box or a low chair in front of you to block the view.
  2. Standing on one leg with your foot facing straight forward and the knee of the other leg slightly bent, balance yourself on the other leg.
  3. The one-leg squat is performed by bringing your hips back until your buttocks are in contact with the box.
  4. Push yourself back up with your supporting leg to go back to where you started.

Goblet Squat Using A Single Leg.

Single Leg Squat - Goblet Squat Using A Single Leg

Once your strength, coordination, and balance have improved, you can go to a more challenging version of this exercise. While performing a single-leg goblet squat, hold a dumbbell or kettlebell in your hands to help you maintain balance. Alternatively, you might grip a dumbbell in each hand.

  1. Hold a dumbbell or kettlebell at chest height in front of you.
  2. Take a step forward on one leg with your foot pointed straight ahead, and gently bend the knee of the other leg.
  3. Keep your shoulders blades back and your back straight as you roll them back.
  4. Maintain your balance by putting your weight on the ball of your foot, keeping your upper body erect, and looking forward.
  5. Using your hips to hinge, progressively squat down to the level that is comfortable for you while keeping your balance.
  6. To return to the beginning position, press through the standing leg you are now using.

Pistol Squat Is A More Advanced Variant.

This is a more sophisticated form that necessitates the use of specialized equipment. This maneuver will necessitate the use of a kettlebell or two dumbbells. You may also use a Bosu ball to add an extra level of difficulty.

This action is performed by doing a single-leg squat with the addition of the kettlebell or dumbbells, as described above.

If you’re performing the motion with a kettlebell, keep it in both hands in front of your chest the entire time.

Dumbbells should be held at your sides with one dumbbell in each hand if using them. Squatting down and raising your arms out in front of you might be a good approach to incorporate an upper body movement.

As soon as you’ve mastered this version, you may add an additional difficulty by holding the weight over your head. You may also execute the squats on a Bosu ball to see how well your balance holds up during the exercise.

What Are The Advantages Of Doing So?

Among the muscles that are used by the single-leg squat are the following:

  • Glutes.
  • Calves.
  • Shins.
  • Thighs.
  • Abdominals.

The following are some additional advantages.

There Will Be Less Impact On Your Spine.

The single-leg squat has a few advantages over the regular squat, although they are not as significant.

One tiny 2018 study discovered that single-leg squats were more beneficial for those suffering from low back pain and recovering from a sports injury than double-leg squats. Specifically, researchers discovered that the single-leg squat enabled people who participated to obtain the same amount of muscular activity in their hamstring, calf, hip, and abdominal muscles while having less of an impact on their spine.

If you have a back ailment, you should see your doctor before beginning any new workout regimen. Depending on the severity of your injury, they may propose modifications or different motions.

It Puts A Strain On Your Equilibrium.

The single-leg squat is an excellent exercise for improving your balance, and it may also assist you to strengthen your abdominal muscles.

The addition of a Bosu ball might assist you in concentrating on improving your balance abilities.

There Are Safety Issues.

The single-leg squat is a move that is intermediate to advanced in difficulty. One of the most difficult moves to master is the single-leg squat.

You may build up to this move by first learning the double leg squat, which is a prerequisite for this maneuver. The right form may be learned more easily if you do it in this manner. If you do the single-leg squat incorrectly, you run the risk of sustaining a hip, knee, or leg injury.

In order to learn how to do this exercise properly, it is recommended that you have a trained personal trainer supervise you for the first few attempts. They will be able to see if you are doing them correctly and will make any necessary modifications.

If you have an injury or are experiencing a lot of discomfort while performing the action, avoid performing single-leg squats.

How To Include Single-Leg Squats Into Your Workout Program.

Single-leg squats can be performed two to three times per week as part of a strength training regimen to increase muscle mass. Always give your body at least a day to let your muscles to rebuild and recuperate after a workout session.

When creating a strength plan, consider combining single-leg squats with the following exercises to maximize results:

  • A series of step-ups
  • Lunges when walking
  • Deadlift in Romanian.
  • Planks on either side
Single Leg Squat - Romanian deadlift

Perform 5 to 10 reps of each exercise on each leg or side, alternating between them. Repeat the process three times.


If you’re currently doing squats on a regular basis, you might want to consider adding the single-leg squat to your repertoire of exercises. It can provide an additional challenge for your muscles while also assisting you in improving your balance.

If you’re new to fitness, you might want to start with the most basic of exercises: squats. If single-leg squats give you any discomfort or seem too difficult, you should stick to double-leg squats until you are ready to go to this more difficult activity. It is always best to consult with your doctor before beginning a new exercise regiment.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.