One Leg Quarter Squat

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and engage your core for stability.
2. Shift your weight onto your target leg and lift the opposite foot slightly off the floor, holding it either in front of or behind you.
3. Extend your arms forward at shoulder height to act as a counterbalance.

How to do it

1. Inhale as you initiate the movement by hinging slightly at the hips and bending your standing knee.
2. Lower your hips until the standing knee reaches approximately a 45-degree angle, ensuring the movement is controlled.
3. Exhale as you drive through the mid-foot and heel of the standing leg to return to the starting position.
4. Complete all repetitions on one side before switching to the other leg.

Form checklist

• Keep the standing knee aligned directly over the second and third toes.
• Ensure your hips remain level and do not drop or tilt toward the non-working side.
• Maintain a neutral spine and keep your chest lifted throughout the entire range of motion.
• Keep the heel of the standing foot firmly planted on the ground at all times.

Pro tips

• Focus on 'rooting' your foot into the ground by creating a tripod with your big toe, pinky toe, and heel for maximum stability.
• Actively squeeze the glute of the working leg at the top of the movement to reinforce hip extension.

Make it harder

• Add a 3-second isometric pause at the bottom of the quarter squat to increase time under tension.
• Perform the exercise on an unstable surface, such as a foam balance pad, to further challenge proprioception.

Frequently asked

What muscles does the one leg quarter squat work?

The one leg quarter squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs as secondary muscles.

What equipment do you need for the one leg quarter squat?

The one leg quarter squat requires no equipment — just your body weight.

Is the one leg quarter squat good for beginners?

The one leg quarter squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps