Single-Leg Sit Squat

How to Left-Leg Sit Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand in front of a bench with your feet shoulder-width apart, extending your arms in front of your chest. Lift your right foot in the air approximately 6 inches off the ground by bending the right knee while simultaneously flexing your right hip.

2. Stand on the left leg, push your hips back and down to sit on a bench or elevated surface. Tighten your glutes, quads, and hamstrings while driving the left foot into the ground to return to the starting position.

3. Be sure to hold the chest high and keep your hips level to the ground, not allowing your pelvis to sag or tilt toward the ground on either side. If you need balance assistance, you can lift your arms in front of your body, even at the shoulders, and parallel to the ground.

4. You should feel this exercise challenging your stability while working your glutes, quads, core, and lower-leg muscles. 

Alternative Exercises:

Barbell Sit Squat • Bodyweight Sit Squat

How to Right-Leg Sit Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand in front of a bench with the feet shoulder-width apart, extending the arms in front of the chest. Lift your left foot in the air approximately 6 inches off the ground by bending the left knee while simultaneously flexing your left hip.

2. Stand on the right leg, push your hips back and down to sit on a bench or elevated surface. Tighten your glutes, quads, and hamstrings while driving the right foot into the ground to return to the starting position.

3. Be sure to hold the chest high and keep your hips level to the ground, not allowing your pelvis to sag or tilt toward the ground on either side. If you need balance assistance, you can lift your arms in front of your body, even at the shoulders, and parallel to the ground.

4. You should feel this exercise challenging your stability while working your glutes, quads, core, and lower-leg muscles. 

Alternative Exercises:

Dumbbell Sit Squat • Barbell Sit Squat