Are you looking for a challenging lower body exercise that can help you build strength, stability, and balance? Look no further than the elevated single leg squat!
What Is the Elevated Single Leg Squat?
The elevated single leg squat is a variation of the traditional single leg squat that involves raising one foot onto an elevated surface. This added elevation increases the range of motion and difficulty of the exercise, making it a great choice for intermediate and advanced fitness enthusiasts.
Benefits of the Elevated Single Leg Squat
Adding the elevated single leg squat to your workout routine can offer a variety of benefits, including:
- Improved lower body strength and muscle tone.
- Increased stability and balance.
- Greater flexibility and range of motion in the hips and legs.
- Reduced risk of injury in the knees and ankles.
How to Perform the Elevated Single Leg Squat
Follow these steps to perform the elevated single leg squat:
- Stand in front of an elevated surface, such as a bench or step.
- Place one foot onto the surface, keeping your weight on the other foot.
- Slowly lower your body down by bending your knee and hip, keeping your weight on the foot that's still on the ground.
- Pause when your thigh is parallel to the ground, then push back up to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat.
Tips for Proper Form
Follow these tips to maintain proper form during the elevated single leg squat:
- Keep your chest up and your core engaged throughout the exercise.
- Keep your knee in line with your toes, and avoid letting it collapse inward.
- Don't let your heel come off the ground as you lower your body down.
- Use your glutes and hamstrings to power your way back up to the starting position.
Variations of the Elevated Single Leg Squat
Looking to mix things up? Try these variations of the elevated single leg squat:
- Add weight by holding dumbbells or a kettlebell at your sides.
- Try a pistol squat, which involves lowering your body all the way down to a seated position with one leg extended in front of you.
- Perform the exercise on an unstable surface, such as a BOSU ball or balance board, to challenge your balance and stability even further.
Conclusion
The elevated single leg squat is a challenging and effective lower body exercise that can help you build strength, stability, and balance. By following proper form and incorporating variations into your routine, you'll be on your way to achieving your fitness goals in no time!