Difficulty level: Advanced
Target Muscle: Quadriceps
Equipment: Bodyweight
Instructions for proper form
Stand on one leg, knee slightly bent, with the opposite leg extended backward. Keep your chest upright and engage your core. Lower your body by bending your standing knee and pushing your hips back as if sitting into a chair, while maintaining balance. Ensure that your knee tracks in line with your toes and your back remains straight. Rise back to the starting position by driving through your heel.
Common mistakes to avoid
Avoid letting your knee cave inward as you squat, rounding your back, or leaning too far forward. Do not let your standing leg’s heel lift off the ground.
Benefits
Specific benefits of the exercise
Improves balance, stability, and strength in the quadriceps. Engages core muscles.
Expected results and timeframe
Increased lower body strength and balance can be expected within four to six weeks with consistent practice..
Who this exercise is best for
Best for athletes, dancers, and individuals looking to improve lower body strength and balance dynamically.
Scientific studies supporting its effectiveness
Studies indicate that single-leg exercises significantly improve functional strength and balance, essential for overall athletic performance.
Variations
Beginner modifications
Perform a regular squat with both feet on the ground or use a lower surface to perform a partial squat.
Advanced progressions
Add a jump at the top of the squat for increased intensity or perform the squat with a weighted vest for added resistance.
Integrations
Complementary exercises
Complement with lunges, glute bridges, or deadlifts to enhance lower body strengthening and stability.
Super set recommendations
Super set with push-ups or planks to enhance overall body strength and stability.
Sample workout routines
Incorporate into a lower body day routine: 3 sets of Bodyweight Hawaiian Squats, followed by lunges and calf raises.
Exercise combinations
Combine with stability ball exercises, such as wall squats or stability ball leg curls, to enhance core engagement.
Best time to do this exercise in your workout
Perform this exercise during the strength training segment of your workout routine, ideally after a warm-up and before fatiguing exercises.