Barbell Single Leg Squat

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Instructions Preparation Stand with arms extended out in front holding barbell. Balance on one leg with opposite leg extended straight leg forward as high as possible. Execution Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg. Comments Supporting knee should point same direction as foot throughout movement. Range of motion will be improved with greater leg strength and glute flexibility. Significant spinal flexion is acceptable form in full range single leg squat. An easier alternative style is to place barbell on back of shoulders, cross lower leg above knee of supporting leg, and descend as far as possible.

Classification  Utility: Auxiliary  Mechanics: Compound  Force: Push Muscles Target Quadriceps Synergists Gluteus Maximus Adductor Magnus Soleus Dynamic Stabilizers Hamstrings Gastrocnemius Stabilizers Erector Spinae Gluteus Medius Gluteus Minimus Obliques Rectus Abdominis Stabilizers (Raised Leg) Iliopsoas Tensor Fasciae Latae Pectineus Sartorius Quadriceps Stabilizers (Raised Arms) Deltoid, Anterior Pectoralis Major, Clavicular Deltoid, Lateral Trapezius, Upper Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations Levator Scapulae Wrist Extensors