1 Legged Squat - Lag Leg to Side

by Keli Roberts

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One of the most challenging aspects to a one legged squat is balance. By using a paper plate underneath the feet we can take some of that balancing issue out of the picture and add in range of motion by getting a little deeper into the squat. For the first progression, slide the other leg out to the side and then come up. Keep your heel flat as you sink into the squat and then come up nice and tall. For our next progression, you'll do a slightly different movement with the lag leg. Squat into it and cross that leg behind, adding a balance challenge with that movement, and come back up to your start position. For our third progression, you will add an isometric element to the exercise. Take the leg out to the side, cross it back behind you, then back out to the side and stay up. That way, you have to stay longer in the squat and work the muscle a whole lot harder, while we have the instability balance challenge of that leg moving from side to side.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts?is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Gliding?, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.