One-Legged Squat provides a total burnout for your legs. It incorporates tremendous balance as well as focuses on strengthening one leg directly.
How to do a One Legged Squat:
In order to properly perform a One Legged Squat, start with your feet together. Lift your arms up to help with balance. Lift one foot off the ground about 3-4 inches. Keep it there for the entire duration of the exercise. Lower your self down until your buttocks almost touches your legs. Squat back up. Repeat on one side until you reach fatigue. Then perform it on the other side.
Muscle group worked:
Glutes and thighs
Target Repetitions for Muscle Growth: 6-8
Target Repetitions for Muscle Tone/Endurance: 8-12
Why a One Legged Squat Works:
The One Legged Squat works so well because it requires you to balance, which engages your stabilizer muscles and the exercise places all of your weight on one leg. This forces it to engage more effectively then the normal two legged squat.
Tips: You don’t need to go all the way down the first time you try this. Start going down about half way at first. As you build strength and balance, you’ll be able to go lower and lower. The cool thing about this exercise is that most professional bodybuilders can’t even do it. So you can impress people when you whip this one out.
Important!: Breath in as you lower your body and out when you squat back up.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen.