Single Leg Squat

Single Leg Squat Pilates Exercise FAQs

What are the teaching directions for Single Leg Squat?

Stand on your left leg. Lift the right foot out in front of you (toes pointed towards the ceiling and knees slightly bent). Stand tall. Keep your left knee over your ankle as you lower down into a squat. Your hands can extend out in front of you for balance. Push into your heel to come back up to the start position. Repeat. Start with shallow squats and go deeper as the move becomes easier. Repeat on the other side.

What are the benefits of the Single Leg Squat?

Hip opener.

Strengthens thighs, buttocks, and hamstrings.

What are some modifications for the Single Leg Squat?

A) Sit on the front edge of a chair.

B) Folded blanket under heels.

C) Lift all ten toes up.

D) Bring arms to the tops of legs and reach outward.

E) Sit back against a wall like you are in a chair.

F) Add a twist.

G) Sit on a block.

H) Roll a blanket and place it in the crease of both knees.

I) Single Leg Stand On A Wobble Board

J) Standing Hamstring Stretch

K) Hip hitcher exercise

What’s the most important thing to be aware of in a Squat?

Make sure that the knees are pointing in the same direction as your toes. 

What should I be aware of when in a Squat?

Squat pose challenges will challenge your entire body because it requires mobility and stability in the ankles, knees, hips, pelvis, and spine.

When in the pose silently ask yourself these questions:

• How does it feel?
• Where do I feel it?
• Are my heels lifted (the goal is to have the heels down)?
• Are my ankles rolling in?
• Are my arches collapsed?
• Are my toes turning out excessively (or do they want to)?
• How do my knees look and feel?
• Are my knees collapsing in?
• Is one knee collapsing in more than the other?
• Is one hip closer to the ground?
• Am I leaning to one side?
• Is my spine straight, arched, or rounding forward?
• Is my tailbone tucking under excessively?

If my heels are lifted when in a Squat, what does that mean?

If your heels are lifted, it usually indicates a limitation in the Achilles tendon and calves. Allow your heels to lift and over time, with regular practice, the heels will lower down to the floor. It may also indicate hamstring tightness, piriformis tightness, or weakness in the gluteus medius. An easy way to make the pose more accessible is to place a rolled-up towel or blanket under the heels for support. If your heels are close to the ground, try widening your feet and turning the toes out.

How wide should my stance be in a Squat?

Have fun experimenting with a wide and narrow stance to find the ideal Squat pose width for you. There is no one-size-fits-all.

If my heels are knees collapsed when in a Squat, what does that mean? 

If your knees are collapsed (hips are internally rotated), you may have weak gluteus muscles, tight adductors (inner thighs), or a tight iliotibial band (a band of fascia along the outside of the leg from the hip to the knee). 

If my low back is arched excessively when in a Squat, what does that mean? 

If your low back arched excessively, you may have tight hip flexors that are compensating for weak core muscles.

If my spine is rounded forward when in a Squat, what does that mean?

If your spine is rounded forward, you may have weak erector spinae muscles (iliocostalis, longissimus, and spinalis), a tight thoracic (middle) spine, or tight hamstrings.

If I lean to one side when in a Squat, what does that mean? 

Leaning to one side could mean that you have a stability problem or an asymmetry (two sides that are not the same) of the ankle, knee, or hip.

If one shoulder is higher than the other in a Squat, what does that mean?

It’s common for the shoulder of our dominant side to be tighter, and less mobile.