Elevated Single Leg Squat
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The elevated single leg squat is a bodyweight, single-leg strength exercise that targets the thigh and hip muscles — the quadriceps along with the glutes and hamstrings. Standing on one foot placed on a box or step lets the non-working leg drop below, adding range of motion and forcing the stance leg's stabilizers to control your balance. It builds unilateral leg strength and corrects left-to-right imbalances with no equipment beyond a raised surface.
Elevated Single Leg Squat: So führst du sie aus
- 1Stand on top of a sturdy box or step and place one foot near the edge so the other leg can hang freely off the side.
- 2Let the non-working leg hang straight down, and hold your arms out in front of you for balance.
- 3Brace your core and set your weight over the middle of your standing foot, keeping your chest tall.
- 4Bend the standing knee and push your hips back to lower under control, letting the free leg drop below the level of the box.
- 5Descend as far as your balance and mobility allow, keeping the standing knee tracking in line with your toes.
- 6Pause briefly at the bottom without bouncing or resting the free foot on the floor.
- 7Drive through the standing foot to extend the knee and hip back to a tall standing position.
- 8Complete your reps on one leg, then switch and repeat on the other side.
Technik-Tipps
- Keep the standing knee tracking over your toes rather than caving inward to protect the joint and keep tension on the thigh.
- Reach your arms or a light counterweight forward as you descend to shift your balance and let you sit deeper.
- Move slowly and under control — single-leg work is as much about stability as strength.
- Start with a low box and a shallow range, then increase the depth as your balance and strength improve.
- Set the box against a wall or hold a rail lightly if you need extra support while learning the movement.
Häufige Fehler
- Letting the standing knee collapse inward, which stresses the knee and shifts load away from the working thigh.
- Dropping too fast and bouncing out of the bottom, which loses muscular tension and can strain the joint.
- Leaning the torso too far forward and rounding the back instead of sitting the hips down and back.
- Resting the free foot on the floor to cheat the rep, which removes the single-leg demand the exercise is built on.
- Going deeper than your balance allows, so form breaks down and the movement becomes unsafe.
Häufig gestellte Fragen
What muscles does the elevated single leg squat work?
It works the thigh and hip muscles of the standing leg — primarily the quadriceps, with the glutes and hamstrings assisting. Because you balance on one foot, it also heavily challenges the stabilizing muscles around the hip and ankle.
Why do you do it on an elevated surface?
Standing on a box lets the non-working leg drop below your foot, so you can descend through a deeper range of motion than a single-leg squat done on flat ground. That extra depth increases the demand on the quads and glutes.
Is the elevated single leg squat good for beginners?
It is challenging because it combines single-leg strength with balance. Beginners should start with a low box, a shallow range, and a hand on a wall or rail, then progress as their stability improves.
How many sets and reps should I do?
For strength and balance, 3–4 sets of 6–12 reps per leg is a sensible range. Always train both legs equally to avoid building side-to-side imbalances.
What's a good alternative to the elevated single leg squat?
A standard single-leg squat on flat ground is an easier regression, while a pistol squat is a harder progression. Both train the same thigh and hip muscles with bodyweight only.
