Single Leg Squats

This is an instructional video to correctly demonstrate Single Leg Squats

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for strength or endurance of the whole leg especially Gluteus Maximus, Medius and the Quadriceps
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Begin with arms extended out in front of your body.
  4. Balance on one leg with opposite leg extended straight out in front.
  5. Squat down as far as possible while keeping the elevated leg off the floor. Ensure that your back is kept straight although you can bend at your hips.
  6. Make sure that your knee doesn’t pass the front of you toes and that your knee stays in line from side to side with your foot.
  7. Reverse the direction to the start position
  8. Choose a resistance that is high for strengthening and is low for endurance.
  9. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  10. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  11. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  12. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).