|Utility:||Basic or Auxiliary|
Stand in front of adjustable height bench or box. Extend arms out in front of body. Balance on one leg with opposite leg extended straight leg forward as high as possible.
Squat down while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Once bottocks makes contact with bench or box, raise body back up to original position until knee and hip of supporting leg is straight. Repeat and continue with opposite leg.
Allow torso to angle forward more than shown, particularly as greater depth is achieved with lower bench or box. Range of motion will be improved with greater leg strength. Supporting knee should point same direction as foot throughout movement.
Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic. Also known as Bench Pistol Squat or Single Leg Bench Squat.
Begin with shorter range of motion using higher bench or box. Alternatively, consider performing easier versions of this movement:
- Single Leg Reclining Squat (bar)
- Self-assisted Single Leg Squat (bar)
- Self-assisted Single Leg Squat (leg wrapped)
- Leg Raised Back
- Single Leg Split Squat
For greater challenge, use progressively lower bench or box height. As time passes, use no box or bench.
Stabilizers (Raised Leg)