Self-assisted Single Leg Squat (leg wrapped)
The Self-assisted Single Leg Squat (leg wrapped) primarily works the Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Soleus and stabilizer support from the Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis. It is a band compound exercise at beginner difficulty.
The Self-assisted Single Leg Squat (leg wrapped) is a beginner compound exercise performed with band, following a squat movement pattern. It primarily targets the Rectus Femoris, with secondary engagement of the Adductor Magnus, Gluteus Maximus, Soleus. As a unilateral push, each side is trained independently for balanced development.
A band compound push exercise targeting the Rectus Femoris.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Soleus |
Muscles Worked
The Rectus Femoris is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Gluteus Maximus, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, External Obliques, Gluteus Medius, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Place hand on waist high prop or other tall, sturdy structure for support.
- Stand on one leg by wrapping leg around back of supporting leg so top of lifted foot is on outside of supporting leg's ankle.
Execution
- Squat down by bending knee forward and hip back behind.
- Keep back straight and supporting knee pointed same direction as foot supporting.
- Descend until thigh is just past parallel to floor.
- Return to standing position with minimal assistance from wrapped leg.
- Stand to original position until knee and hip of supporting leg are straight.
- Return and repeat.
- Continue with opposite leg.
Comments
- Supporting knee should point same direction as foot throughout movement.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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