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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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