|Utility:||Basic or Auxiliary|
Stand with arms extended out in front.
Balance on one leg and bend raised leg back at knee.
Squat down as far as possible while keeping raised leg from contacting floor as far down as possible. Keep back straight and supporting knee pointed same direction as foot supporting. In lowest position, gently place elevated lower leg on floor. Raise body back up with minimal assistance from raised leg on floor. Stand to original position until knee and hip of supporting leg are 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 and glute flexibility. Quadriceps on raised leg becomes and Synergist if self assistance is provided at bottom of movement.
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 difficult even for advanced exercisers. The movement can be made easier by assisting slightly with raised lower leg at bottom of movement or self-assisted from horizontal bar or with one leg wrapped behind support leg. Partial Reps could also be utilized.
Alternatively, other squatting or split squat movements can can also be performed.
- Self-assisted Single Leg Squats (bar)
- Self-assisted Single Leg Squats (leg wrapped)
- Single Leg Split Squat
For greater challenge, do not assist with elevated lower leg or position elevated leg up high in front and attempt to squat deeper.