Elite Physique The New Science of Building a Better Body

One-Leg Squat
You will see many versions of a one-leg squat online that require more mobility and
balance than most people will ever have. Those versions might make for good entertainment,
but they’re impractical from a programming standpoint. The primary problem
with a true one-leg squat is the difficulty maintaining a neutral pelvis. Once that neutral
position is lost, it can lead to low back, hip, or knee pain. That is why a staggered
stance is recommended—it helps maintain a neutral pelvis while providing just enough
balance support to keep the exercise from turning into a circus act. Using a bench
when performing this exercise allows you to sit back without losing your balance, and
the dead spot position is effective for building starting strength. You hold a weight
against your chest to provide a counterbalance, making this variation a viable option
for many lifters.
SQUATS
HOW TO DO IT
1. Start by sitting on a box or bench, knees bent to 90 degrees and feet about four
inches (10 cm) apart. Move your right heel forward around 12 inches (30 cm)
and rest it lightly on the floor. Hold a weight against your chest, with your elbows
tucked to the sides (see figure a).
2. Shift your torso forward and push through the center of your left foot to elevate
your body without increasing the pressure through your right heel (see figure b).
3. Slowly lower back to the starting position.
4. Perform all reps on one leg before switching to the other.
a
b
ADVANTAGE
This squat variation increases one-leg strength without requiring extreme mobility of
the hips and ankles.
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