Exercise guide
Bodyweight Squat To Front Leg
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
This compound movement combines a standard squat with a front leg raise to build lower body strength while challenging core stability and hip flexor mobility. It effectively targets the quadriceps and glutes during the squat phase and engages the abs and obliques during the unilateral balance phase.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Keep your chest upright, shoulders back, and core engaged.
- Position your hands in front of your chest or on your hips for balance.
How to do it
- Inhale and lower your hips back and down into a squat until your thighs are at least parallel to the floor.
- Exhale as you drive through your heels to return to a standing position.
- As you reach the top of the movement, shift your weight onto one leg and lift the opposite leg straight out in front of you to hip height.
- Lower the leg with control to the starting stance and repeat the squat, alternating the leg lift on the next repetition.
Form checklist
- Keep your weight distributed in your heels and mid-foot during the squat.
- Ensure your knees track in line with your toes and do not cave inward.
- Maintain an upright torso during the leg lift; avoid leaning back to compensate for height.
- Keep the lifted leg as straight as possible to maximize hip flexor and quad engagement.
Pro tips
- Squeeze the glute of your standing leg during the front lift to create a 'pillar' of stability.
- Flex your toes toward your shin (dorsiflexion) on the lifting leg to fully recruit the anterior chain.
- Focus on a slow, controlled descent of the leg to increase time under tension for the core.
Make it harder
- Add a 2-second isometric hold at the top of the leg lift to further challenge balance and hip strength.
- Perform the movement with your arms extended overhead to increase the demand on your core and upper back.
Frequently asked
- What muscles does the bodyweight squat to front leg work?
- The bodyweight squat to front leg primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight squat to front leg?
- The bodyweight squat to front leg requires no equipment — just your body weight.
- Is the bodyweight squat to front leg good for beginners?
- Yes. The bodyweight squat to front leg is a beginner-friendly movement and a strong foundation to build on.
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