One Legged Bird Squat

Written By: Todd Kuslikis
October 08, 2021

Use this exercise for an incredible leg burnout that also incorporates balance training.

How to do a One-Legged Bird Squat:

In order to properly perform the One Legged Bird Squat, stand with your feet together and your arms in the air pointed toward opposite walls. With your back straight, bend forward while lifting your left leg up behind you, keeping your knee as straight as you can. Your arms will still be in the same position as you started. Squat down with your right leg. Try to hold this “bird-like” position as you squat. Go as low as you can and then squat back up. Repeat several times with one leg and then switch to the other leg.

Muscle group worked:

Thighs and glute muscles of supporting leg. Glute of leg in the air.

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why a One-Legged Bird Squat works:

The One Legged Bird Squat works so well because it places your body in a difficult position and then requires you to squat. It also requires a great deal of balance. Whenever an exercise requires you to balance and perform a certain move, it is usually inherently difficult.

Tips: Try your best to keep your back leg as straight as you can. This will increase the difficulty of the move.

Important!: Breath in as you lower yourself down. Breath out as you squat up.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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