Weighted Single Leg Squat
The Weighted Single Leg Squat primarily works the Rectus Femoris, with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Soleus and stabilizer support from the Biceps Femoris (Long Head), External Obliques, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis. It is a plate compound exercise at intermediate difficulty.
The Weighted Single Leg Squat is a intermediate compound exercise performed with plate, following a squat movement pattern. It primarily targets the Rectus Femoris, with secondary engagement of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Soleus. As a unilateral push, each side is trained independently for balanced development.
A plate compound push exercise targeting the Rectus Femoris.
| Equipment | Plate |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Rectus Femoris |
| Secondary | Adductor Magnus, Erector Spinae, 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, Erector Spinae, Gluteus Maximus, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), External Obliques, Gastrocnemius (Medial), and 4 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 Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Stand with arms extended out in front holding medicine ball or weight plate.
- Balance on one leg with opposite leg extended forward off of ground.
Execution
- Squat down as far as possible while keeping leg elevated off of floor.
- Keep supporting knee pointed same direction as foot supporting.
- Raise bodyback up to original position until knee and hip of supporting leg is straight.
- Return and repeat.
- Continue with opposite leg.
Comments
- Supporting knee should point same direction as foot throughout movement.
- Range of motion will be improved with greater leg strength andglute flexibility.
- Significant spinal flexion occurs at bottom of deep single leg squat to maintain center of gravity over foot.
- Erector Spinae becomes a stabilizer if spine is kept straight.
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.
| 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.
Get this data via the REST API or MCP Server.