Single-Leg Squat Hold

How to Left-Leg Squat Hold

Primary Muscles: Legs,  Glutes

Exercise Families: Squat,  Isometric

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand in good posture with your feet hip-width apart. Lift your right foot in the air approximately 6 inches off the ground by bending your right knee while simultaneously flexing your right hip.

2. Hold a single-leg stance on your left leg. Push your hips back and down descending toward the ground into a quarter squat position. Keep your core strong, tightening your abs to stabilize your spine and preserve balance.

3. Be sure to maintain good posture, keep your hips level to the ground. Don't allow your pelvis to sag or tilt toward the ground on either side. Hold the single-leg squat, standing on your left foot for the specified amount of time.

4. If you need balance assistance, you can lift your arms in front of your body, even at the shoulders, and parallel to the ground.

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

Alternative Exercises:

Single-Leg Sit Squat • Squat Isometric Hold

How to Right-Leg Squat Hold

Primary Muscles: Legs,  Glutes

Exercise Families: Squat,  Isometric

Equipment: Bodyweight

Trainer: Ashley Steele

Steps:

1. Stand in good posture with your feet hip-width apart. Lift your left foot in the air approximately 6 inches off the ground by bending your left knee while simultaneously flexing your left hip.

2. Hold a single-leg stance on your right leg. Push your hips back and down descending toward the ground into a quarter squat position. Keep your core strong, tightening your abs to stabilize your spine and preserve balance.

3. Be sure to maintain good posture, keep your hips level to the ground. Don't allow your pelvis to sag or tilt toward the ground on either side. Hold the single-leg squat, standing on your right foot for the specified amount of time.

4. If you need balance assistance, you can lift your arms in front of your body, even at the shoulders, and parallel to the ground.

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

Alternative Exercises:

Single-Leg Sit Squat • Squat Isometric Hold