One Legged Sit Squat

Intermediate Level of Difficulty

The one legged sit squat is an intermediate exercise that requires a great deal of strength and balance. This exercise should only be performed by individuals with the required core stability and muscle coordination.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

one legged sit squat - step 1

Step 1

Stand in front of the bench with one foot raised off of the ground and your arms in front of you to be used to counter balance you body.

one legged sit squat - step 2

Step 2

While keeping your back straight and your head raised, slowly lower your body down to the bench.

one legged sit squat - step 3

Step 3

As soon as your buttocks touches the bench, stand back up using the strength of your single leg. Make sure to keep your back straight and your hips square.