Single Leg Reclining Squat (bar)

ExRx.net > Exercises > Directory > Quads > Exercise

Single Leg Reclining Squat (bar)

Instructions

Preparation

Stand behind horizontal bar, lower chest to upper waist height. Grasp bar with both hands. Place feet slightly forward and lean back with arms straight. Balance on one leg with opposite leg extended straight leg forward as high as possible.

Execution

While reclining back, squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as supporting foot. Raise body back up to original position until knee and hip of supporting leg is straight. Repeat and 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. Spine can be kept straighter than standard full range single leg squat. Also known as Reclining Pistol Squats.
 
This exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic.
 
Also see Self-assisted Reclining Single Leg Squats (pole)

Easier

Place feet slightly more forward. Other body weight squat and lunging exercises are generally easier.

Harder

For greater challenge, perform with foot further back. Once more upright try assisted or normal pistol squats.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Stabilizers (raised leg)

Main Menu | Exercise & Muscle Directory | Workout Templates