1 leg squat ISO
EquipmentBodyweight
TypeCompound
DifficultyIntermediate
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Begin by standing on one leg with your knee slightly bent and your foot firmly planted on the ground.
- Slowly lower your body down into a squat position, keeping your weight on your heel and maintaining a straight back.
- Pause when your thigh is parallel to the ground, or as low as you can go while maintaining proper form.
- Hold this position for 10-30 seconds, focusing on keeping your core engaged and your leg muscles contracted.
- Slowly rise back up to the starting position, using the strength of your leg muscles to push yourself up.
- Repeat the exercise for the desired number of repetitions or sets, and then switch to the other leg.
⚠️ Common Mistakes to Avoid
- Letting the working knee drift inward during the hold, which shifts stress to the inside of the knee.
- Holding the breath through the whole hold, which spikes blood pressure and shortens how long you last.
- Sinking deeper than you can control, which turns the hold into a slow collapse and loses position.
