Although standard weight training and machine exercises can effectively develop lower body strength, controlling your own body weight is a must before externally loading the body.  That’s why the Single Leg Squat should be a fundamental exercise in any strength program.  This is one of our favorites for any locomotive athlete due to the hip stability provided and we consider them a must for any endurance athlete.  We use them as the first line of defense against weak hips.  Although challenging, especially when first learning them, single leg squats are very safe. They are excellent for developing strong gait mechanics, and we use them with all of our populations.

The counterbalanced position is the easiest and most popular version of the single-leg squat. The counterbalanced position (free leg back) tilts the pelvis forward, involving greater gluteal muscle and hamstring function. This position is much more functional than the non-counterbalanced version.

Stand on one leg, keeping the knee of the opposite leg bent. Lower your body as deep as possible with good control. Keep the knee of the squatting leg in line with the toe. Return to starting position and repeat.