The fifth in a series by Scot Willingham.

@##=#<1,R>@##=#4 One Leg Squat

Muscles worked:
Primary: Gluteus maximus, Quadriceps, Hamstrings
Secondary: Gluteus medius and minimus, Adductor magnus,
Tertiary: Lateral muscles of the hip, lower leg compartment, ankle
Equipment: None

Roll to your hands and knees and get up off the floor. Stand near a support or wall or use the broomstick or BodyBar.
Safety tip: Position the broom or Bar slightly in front and off to the side of your body. This gives you better leverage.

Stand on one leg only. You can either bend the other leg to keep it off the floor or hold it straight out in front of you to work that quad while you do this exercise. It will hurt like hell, but then MUSCULAR pain is your friend.

As if you were doing a regular squat, bend your knee until your heel wants to come off the floor. Sit back in your butt as if you were going to sit down and if necessary, counter balance forward with your upper body and/or arms. Then straighten back up to a full standing position. Repeat for 15 reps or until fatigue.

Stud muffin version: Stand on a 1’ x 6” 1/2 roller with the flat side up and do the exercise.

Xena, Warrior princess version: If you can do 15 reps of the advanced version, then add weight. You can use a dumbbell in the working side hand, but be prepared for loss of balance by doing this exercise near your stabilizer. It would be best NOT to use a broomstick or BodyBar for stabilizing while holding a dumbbell in the other hand.