One-Legged Squat

One-legged squats were also performed and showed some nice muscle activation in the gluteus maximus and medius, although not a whole lot for the hamstrings. Like lunges, there are a number of ways you can do one-legged squats. In this version, a step is used to give you a little more range of motion, although this version is another option and a bit more challenging. How to do it:

1. Stand on a step or small platform.
2. Lift left leg out in front of step (or behind you!) and bend the right leg while bring the hips back behind you.
3. Push into the heel to come up and repeat all reps on the same leg before switching sides.
4. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Chris Fanning

Intermediate: Single-Leg Squat Touchdown

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, abs engaged.
• Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
• Use power through glutes and core to jump forward, landing with bent knees.
• Stand up. Do 10 reps.