Single Leg Squat Prep

A single leg squat is to measure lower body strength and balance. To practice this you will need an 8 inch step, if you do not have this, you can use your stairs at home and use a book or yoga block to adjust the height.

Start on a single limb with hands on the waist and foot close to the edge of an 8 inch step. The other leg is over the floor with knee extended. Bend the knee on the step until the opposite leg touches the floor, then come back to starting position.

 

If you are new to squats, start small, begin with regular squats and make sure that you have proper form:

Week 1 15 regular squats 3x Do this 3 times in the week.
Week 2 10 single leg squats on the 8 inch platform, keeping hip, knee, and ankle in line. (Hold onto something if you need) 2x both sides Do this 4 times in the week.
Week 3 15 pistol squats or another variation of single leg squats without holding onto something. Keeping hip, knee, and ankle in line. 2x both sides Do this 4 times in the week.
Week 4 10 single leg squats on 8 inch platform keeping good form. 3x both sides Do this 3 times a week.
Week 5 5 single leg squats on 8 inch platform with good form and not falling off. 4x both sides Do this 3 times a week.
Week 6 5 single leg squats on 8 inch platform with good form and not falling off. 5x both sides  Do this 3 times a week.