One Legged Squat

Exercise Tips

  • Beginners can start in a standing position
  • Beginners can use a smaller medicine ball in one hand and use other arm for balance

One Legged Squat

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your gluteals, hamstrings, lower back and abdominals.

Muscle Group

Quadriceps, Gluteals (Glutes), Hamstrings, Lower Back, Abdominals


2 Days a Week to
3 Days a Week


Medicine Ball

Cardiovascular Benefit


Muscle Group: Quadriceps, Gluteals (Glutes), Hamstrings, Lower Back, Abdominals

Equipment: Medicine Ball

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Medicine Ball Exercises – Legs

Starting Position: Stand with your feet shoulder width apart, holding a medicine ball in both hands. Extend your arms straight out in front of you at chest level. Extend one leg straight out in front of you, about 6 inches off the floor.

  1. 1 Focusing on balance, squat down with one leg until your hamstring is touching your calf. Keep your back and your extended leg straight, and be sure that your knee does not go past your ankle.
  2. 2 Explode back up to starting position with the same leg.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then repeat with the opposite leg.

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