Self-assisted Single Leg Squat (leg wrapped)
The Self-assisted Single Leg Squat (leg wrapped) primarily works the Gluteus Maximus, with secondary activation of the Adductor Magnus, Rectus Femoris, Soleus and stabilizer support from the Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis. It is a none compound exercise at beginner difficulty.
A none compound push exercise targeting the Gluteus Maximus.
| Equipment | None |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus |
| Secondary | Adductor Magnus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
- 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)
Instructions
- Preparation: Stand with hand on hip height elevated surface 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.
Alternative Exercises
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