Bodyweight Single Leg Squat
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The bodyweight single leg squat is a unilateral lower-body strength exercise that loads one leg at a time using only your body weight. It builds the thigh muscles — the quadriceps at the front of the working leg, with strong support from the glutes and hamstrings — while heavily challenging balance, ankle mobility, and core control. It's a useful way to expose and fix strength imbalances between legs without any equipment.
Bodyweight Single Leg Squat: So führst du sie aus
- 1Stand tall on one leg with your feet hip-width apart, then shift your weight fully onto the working leg.
- 2Extend the non-working leg slightly in front of you and hold your arms out forward for balance.
- 3Brace your core and keep your chest up as you begin to sit back and down on the working leg.
- 4Bend the working knee under control, tracking it in line with your toes, and lower as far as your strength and mobility allow.
- 5Keep your heel flat on the floor and your weight centered over the middle of the foot throughout the descent.
- 6Pause briefly at the bottom without letting the knee cave inward or the torso collapse forward.
- 7Drive through the heel and the whole foot to extend the working leg and return to standing.
- 8Complete all reps on one leg, then switch sides and repeat with the other leg.
Technik-Tipps
- Spread your toes and grip the floor to create a stable base and stop the ankle from rolling.
- Reach your arms forward as a counterweight to help you sit back rather than tipping over your toes.
- Lower only as deep as you can control with a flat heel — depth improves as ankle mobility and leg strength build.
- Hold a doorframe, rail, or TRX strap for light assistance while you learn the balance and groove the movement.
- Move slowly on the way down; a controlled descent keeps tension on the working thigh and protects the knee.
Häufige Fehler
- Letting the working knee cave inward, which strains the knee and shifts work off the target thigh muscles.
- Coming up onto the toes or lifting the heel, which kills your balance and overloads the front of the knee.
- Collapsing the chest toward the floor instead of bracing the core, which rounds the back and stalls the lift.
- Dropping into the bottom too fast and bouncing, which removes muscular tension and risks the knee and ankle.
- Training only your stronger leg for more reps, which lets the existing left-right imbalance grow.
Häufig gestellte Fragen
What muscles does the bodyweight single leg squat work?
It mainly works the thigh muscles of the standing leg — the quadriceps at the front — with the glutes and hamstrings assisting. Because you balance on one leg, it also trains the core and the stabilizing muscles around the ankle and hip.
Is the single leg squat good for beginners?
A full pistol-style single leg squat is advanced, but beginners can start with a shallow range and use a rail, doorframe, or strap for support. As balance and strength improve, reduce the assistance and add depth.
How many sets and reps should I do?
For strength and balance, 3 to 4 sets of 5 to 10 controlled reps per leg is a sensible starting range. Always match the rep count on both legs to keep them balanced.
Why can't I keep my heel down at the bottom?
Lifting the heel usually means limited ankle mobility. Work on ankle flexibility, keep the depth shallower for now, or lightly hold a support so you can sit back and keep the heel flat as it improves.
What's a good alternative to the single leg squat?
If the full movement is too hard, try a box pistol squat, lowering to a bench, or an assisted single leg squat holding a support. These reduce the difficulty while still training one leg at a time.
