Half squat on one leg

The single-leg partial squat is an excellent exercise for developing leg strength, stability, and balance. It engages deep muscles responsible for pelvic and trunk control while strengthening the glutes and thighs. This is a great choice for improving knee stability, coordination, and overall body control, both in strength training and functional training.

Which muscles work during the single-leg partial squat?

• gluteal muscles (especially the gluteus medius)
• quadriceps
• hamstrings (stabilization)
• calf muscles

• deep core muscles (transverse abdominis, multifidus)
• erector spinae
• hip abductors
• foot muscles responsible for balance

Proper technique

1. Stand stable, feet hip-width apart.
2. Lift one leg and place its ankle just above the knee of the supporting leg (figure-four position).
3. Keep your back straight, chest lifted, core engaged.
4. Hold your arms in front of you or slightly out to the sides for balance.

1. Bend the knee of the supporting leg, lowering into a partial squat.
2. Control the movement and keep the knee aligned with the toes.
3. Lower to about a 90-degree knee angle or as low as your mobility allows.
4. Push strongly through the heel to return to the starting position.
5. Perform the prescribed number of repetitions, then switch legs.

• Inhale while lowering down.
• Exhale while returning to the top.

Most common mistakes

• knee collapsing inward
• rounding the back and leaning the torso forward
• lifting the heel of the supporting leg
• performing the movement too fast without control
• lack of core engagement
• descending too low despite insufficient mobility or stability

Tips

• Keep the knee of the supporting leg aligned with the toes.
• Engage the core throughout the entire movement as stability is key.
• Lower only as far as proper technique allows.
• Look straight ahead to maintain a neutral spine position.
• If balance is an issue, practice near a wall or with light support.

Which training should you combine the single-leg partial squat with?

• leg training focused on knee stability and control
• functional and motor skills training
• warm-ups before running or strength training
• strengthening routines for athletes (football, running, team sports)
• mobility and stability sessions