ONE-LEG SQUAT

Many think that one-leg squats are harder than the two-leg version because of the balancing that's required. One-leg exercises help eliminate any discrepancies in strength you have from side to side. Your entire lower leg will feel the stress of these squats, from the top of your hip to the bottom of your toe.

1. Stand next to a supportive tall object and grasp it with one hand. If you are a beginner, use the full hand for support; if intermediate, use only touch support-support when you need it. More advanced lifters may keep the hands free and hold weights while performing.
2. Extend the outside leg in front of the body or bend it behind you.
3. Inhale. Slowly bend the inside knee and hip to lower yourself into a squatting position, keeping the upper body straight, the head up, and the back slightly arched. Your center of gravity should be over the middle of the foot.
4. After squatting as deeply as you can, quickly reverse direction and exhale through the sticking point (the most difficult part of the movement). Do not bounce out of the bottom position.