Single Leg Mini Squat
A single leg squat is a great rehab exercise after a knee injury inparticular.
Teaching points
- Stand on one leg with the other knee bent.
- Use a wall or banister to help keep your balance.
- Bend the standing leg and push your buttocks out behind you.
- Start with only a small movement.
- Make sure your hips stay level, don't let one drop down.
- Don't allow your knee to move forwards past your toes.
Variations & progressions
- Rest the non-standing leg on a bench or chair behind you.
Muscles worked
- Gluteus medius.
- Gluteus minimus.
- Rectus femoris.
- Vastus medialis.
- Vastus intermedius.
- Vastus lateralis.
- Biceps femoris.
- Semimembranosus.
- Semitendinosus.
- Gluteus maximus.
- Gastrocnemius.
Alternative exercises
- Single leg ball squat.
- Heel drops.
- Squat.
Related injuries
- Iliotibial band friction syndrome.
- Patellofemoral pain syndrome.
