The single leg squat is one of the most challenging exercises because you need to stabilize your body upright and have high hip and ankle mobility to squat. There are two versions of the single leg squat you can perform if you are new to this exercise -- the one-leg squat with hip extension and also the pistol squat. You can use some equipment or props to help you perform the exercises.
Purpose
Single leg squats develop core stability in your spine, abs and hip while improving symmetry on both sides of your body. The latter means that the exercise exposes any weakness, stiffness or uncoordinated movement on one side of your body that a regular two-leg squat does not detect, according to fitness professional Pavel Tsatsouline, author of "The Naked Warrior." For example, you may be able to perform the single leg squat on your right hip and leg, but you can not maintain your balance on your left leg as you squat or can't squat with a full range of motion in your ankle or hip joint.
Single Leg Hip Extension Squat
This exercise is a basic version for beginners to allow you to explore how your hip and spine are aligned when you do a single leg squat. You can use a strong rubber tubing and wrap it over a pullup bar to help you support your posture as you squat. Drape the middle of the tubing over a pullup bar. Grab the handle with each hand and stand away from the hook with your feet together until you feel some tension in the tubing. Lift your right leg up behind your body, and tighten your right buttock. Squat down slowly with your left leg as low as you can without rounding your spine or hunching your back. You may lean your torso forward at your waist as you squat. Exhale and stand straight up, bracing your abs to keep your spine in alignment. Perform five to 10 squats per leg. As you improve your balance and movement pattern, perform the exercise without the tubing.
The Pistol
The movement of the pistol is the opposite of the previous exercise where one leg is flexed straight in front of your body and your torso is balanced upright with no hunching or leaning forward. For beginners, use heavy elastic tubing attached to a hook. Set the height of the cable machine to the highest level or install a wall hook about two feet above your head on a wall. Loop the tubing around the hook and grab it with both hands. Extend your left leg in front of you with your left foot flexed toward your face, and squat down as low as you can with your spine upright. Exhale and stand back up without moving your spine or pulling the tubing. You can adjust the difficulty of the exercise by moving away or closer toward the hook. Perform two to four sets of five to 10 repetitions per leg.
Warning
This exercise can be very stressful on your joints if you have stiff ankles, hip joints and spine. Do not perform this exercise if you have tendonitis, arthritis, healing injuries or poor posture. If you have any of these conditions, perform corrective exercises to improve your posture and basic movement patterns, such as the squat and lunge, before attempting the single leg squats with supervision and coaching by a qualified exercise professional.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "The Naked Warrior"; Pavel Tsatsouline; 2003
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