- Stand with arms extended out in front. Balance on one leg
with opposite leg extended straight leg forward as high as possible.
- 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.
- Supporting knee should point same direction as foot throughout
movement. Range of motion will be improved with greater leg strength
flexibility. Also known as Pistol Squats.
- Significant spinal flexion occurs at bottom of deep single
leg squat to maintain center of gravity over foot. In which case
Erector Spinae would act as a synergist instead of a stabilizer.
- Weighted versions of 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.
- This exercise is one of the most difficult exercises, even
for advanced exercisers. Easier versions of this movement include
reps or self assistance on horizontal bar, from raised rear
leg, or with one leg wrapped behind supporting leg. Other squatting
or split squat movements can can also be performed.
- For greater challenge, squat down into a full single squat
position or add resistance with weighted bar or dumbbells.