Single Leg Squat Off Wall
Improves leg strength, balance, and flexibility
Mobility & StretchingBeginnerStrengthLevel-Change
At a glance
| Muscles worked | Primary: legs, glutes. Secondary: core, stabilizers |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Strength · Level-Change |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand with your feet shoulder-width apart and your hands by your sides.
- Step 2: Engage your core muscles by drawing your belly button towards your spine.
- Step 3: Slowly lower your body down into a squat, keeping your back straight and your knees behind your toes.
- Step 4: Push through your heels to return to the starting position.
- Step 5: Repeat for the specified number of reps.
- Step 6: Remember to keep your weight in your heels and your knees in line with your toes.
- Step 7: If you experience any discomfort or pain, stop the exercise immediately.
Coaching tips
Benefits
Improves leg strength, balance, and flexibility
Common mistakes
Letting the knees extend past the toes or using the back to lift
Make it harder
Add weights or increase the depth of the squat
Make it easier
Start with a quarter squat or use a chair for support
Breathing
Inhale during the descent, exhale during the ascent
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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