One Leg Quarter Squat

A unilateral lower-body exercise targeting the quads and glute medius. It builds knee stability, balance, and unilateral strength for runners and athletes.

Exercise Details

Level
Beginner
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Quads
Secondary
Glutes

Setup

Stand on one leg with the other leg slightly in front. Maintain an upright torso and engage your core for balance. Hands on hips.

Instructions

1. Lower your hips back and down slightly into a quarter squat.
2. Keep the standing knee aligned over the second toe.
3. Drive back up to the starting position.
4. Maintain a neutral spine.
5. Complete reps on one leg.

Common Mistakes

1. Knee collapsing inward (valgus).
2. Rounding the lower back.
3. Lifting the heel off the ground.

Alternative Exercises

Squat
Beginner / Bodyweight-only / Quads / squat
The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.
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