One Leg Squat exercise animation (Hombre)

One Leg Squat

Músculo objetivo
Gluteus Maximus, Quadriceps
Músculos sinergistas
Adductor Magnus, Soleus
Equipamiento
Body weight
Parte del cuerpo
Hips
Tipo
Strength

The one leg squat (also called a pistol squat) is a high-difficulty bodyweight strength exercise that primarily targets the gluteus maximus and quadriceps, with the adductor magnus assisting at the hip and the soleus stabilizing the ankle. Performed on a single leg while the other extends forward, it builds unilateral lower-body strength, balance, and hip mobility simultaneously.

Cómo hacer el One Leg Squat

  1. 1Stand tall on one foot with your arms extended straight in front of you for counterbalance, and lift the opposite leg off the floor, extending it forward.
  2. 2Brace your core, keep your chest up, and fix your gaze on a point ahead to help maintain balance.
  3. 3Begin the descent by simultaneously pushing your hips back and bending the knee of your standing leg, letting your extended leg rise slightly to counterbalance.
  4. 4Lower yourself in a slow, controlled manner, tracking your knee over your middle toes and preventing it from caving inward.
  5. 5Continue descending until your hamstring touches your calf, or as deep as your mobility and control allow, while keeping your heel firmly planted.
  6. 6Pause briefly at the bottom, then drive through your heel and extend your hip and knee to press yourself back up to the starting position.
  7. 7Complete all reps on one leg before switching to the other side.

Consejos de técnica

  • Extend your arms forward throughout the movement — they act as a natural counterweight and help you stay balanced over your heel.
  • Keep the heel of your standing foot flat on the floor for the entire rep; rising onto your toes shifts stress away from the glutes and destabilizes the movement.
  • If full depth is out of reach, squat onto a low box or bench to practice the bottom position and build the required hip and ankle mobility over time.
  • Squeeze your glutes forcefully at the top of each rep to lock out the hip fully and reinforce proper neuromuscular patterning.
  • Slow the eccentric (downward) phase to at least three seconds — controlling the descent builds the strength and stability needed for clean, unassisted reps.

Errores comunes

  • Letting the knee cave inward (valgus collapse) during the descent, which places harmful stress on the knee joint and reduces glute activation — actively push the knee out over your toes throughout.
  • Rising onto the toes of the standing foot, which indicates insufficient ankle mobility and shifts loading forward onto the knee rather than the hip.
  • Leaning excessively forward with the torso, causing the lower back to round and transferring load away from the quadriceps and glutes — keep the chest tall and core braced.
  • Rushing the descent and dropping to the bottom without control, which removes tension from the muscles and increases injury risk — treat every rep as a slow, deliberate movement.
  • Neglecting the non-working leg by letting it drift to the side instead of keeping it extended straight in front, which throws off balance and reduces the counterweight effect.

Preguntas frecuentes

What muscles does the one leg squat work?

The gluteus maximus and quadriceps are the primary movers. The adductor magnus assists with hip extension, and the soleus stabilizes the ankle throughout the movement.

How do I build up to a full one leg squat if I can't do one yet?

Start with assisted single-leg squats holding a door frame or TRX strap, or use the box squat variation where you lower onto a bench. Gradually reduce assistance and lower the box height as your strength, balance, and ankle mobility improve.

Why does my heel come off the floor during the one leg squat?

A rising heel usually signals limited ankle dorsiflexion (calf and Achilles flexibility). Stretch your calves and ankles daily, and temporarily elevate your heel on a small plate while you develop the mobility needed for flat-footed reps.

Is the one leg squat safe for the knees?

Yes, when performed with good form — knee tracking over the toes, heel planted, and a controlled descent. The movement can actually strengthen the muscles that protect the knee. Poor form such as knee cave or uncontrolled depth is what increases injury risk.

How many one leg squats should I do per session?

Because of the high demand on balance and stability, 2–4 sets of 3–8 controlled reps per leg works well for most people. Prioritize quality over quantity — a few clean reps are far more effective than many sloppy ones.

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