one leg squat - expanded variation

A upper legs exercise targeting the glutes, performed with body weight.

one leg squat - expanded variation demonstration
one leg squat - expanded variation — demonstration

Body part

Upper Legs

Equipment

Body Weight

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do one leg squat - expanded variation

  1. Stand with your feet shoulder-width apart.

  2. Extend one leg forward, keeping it off the ground.

  3. Bend your standing leg and lower your body down as if sitting back into a chair.

  4. Keep your chest up and your back straight.

  5. Push through your heel to return to the starting position.

  6. Repeat with the other leg. Maintain expanded form throughout.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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