1 Leg Squat

To Perform the 1 Leg Squat Exercise:

1. To perform this exercise, begin in a standing position and raise one leg off the floor (Figure1).  From this position gently raise your right hip and pelvis by contracting your posterior-lateral hip muscles on your left side. As you do this your right hip should raise only slightly but you should feel the left lateral hip muscles tense as they contract.
   
   
2. From position squat down on your support leg, being conscious to bend from the ankle, knee, and hip.  It is critical to hold the pelvis and hips level as you squat down – you must hold the muscle contraction in your left lateral hip muscles to do this. 
   
   
3. Other common errors to avoid with this exercise is allowing the knee to collapse inward, or leaning forward with the trunk as you squat down.
   Squat down as far as you can while maintaining perfect form.
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.