The One Leg Squat and Reach Exercise Isolates the Gluteus and Improves Balance

Isolate Your Gluteus and Build Better Balance and Core Strength

By Elizabeth Quinn, About.com

Updated: May 13, 2009

The one-leg squat-and-reach exercise builds balance, ankle strength, proprioception, gluteus muscle strengthening, and trunk stabilization.

Using this type of stability exercise challenges your balance and engages muscles that are used while performing any exercise your perform with one leg at a time, such as running, cross country skiing, and even cycling.

This exercise is also a good way to regain balance and stability after an ankle, hip or core muscle injury. By maintaining this stable position during the exercise, you will engage your glutes, hips and core muscles by working many muscles at one time.

Basic One Leg Squat and Reach:

• Place an object on the floor about 2-3 feet in front and to the left of your left foot.
• Balance on your left foot; raise your right foot off the ground.
• Slowly bend your left knee and lower your torso.
• Reach forward with your right hand and touch the object.
• Maintain your balance by extending your right leg slightly.
• Be sure to keep your left knee over your left foot.
• Touch the object, pause, and return to the start position.
• Maintain a slow and controlled movement throughout the exercise.
• Repeat the exercise 5-10 times. Switch feet and repeat on the other side.
• Complete 2 sets.

Advanced One-Leg Squat-and-Reach:

• Because shoes offer additional support, you can increase the difficulty of this exercise by performing it barefoot. This engages the small muscles of the foot and ankle that stabilize the ankle and maintain balance.
• You can also hold a small, 5-8 pound dumbbell in your hand as your reach forward and slowly reach out to the left as far as you can go, pause 3 seconds and then slowly return, switch hands and reach to the right.
• Repeat 10-15 times on each side and switch to the opposite foot and hand.
• Do 2 sets for each side.