About The Exercise

What’s nice about one legged squats is that they’re so versitile and can be performed anywhere. The only equipment needed is a rope and something sturdy to hook it onto. Beginner exercisers may find it difficult to execute due to the balance and body awareness it requires. Since the motion can be modified to incorporate a lunge-type motion, it’s a great way to target that often problematic buttock region.

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Video Demonstration

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Exercise Instructions

1. Hook rope around a sturdy base, preferably at a height above your shoulders.
2. Stand on one leg while flexing the other at the knee.
3. Inhale and lower body at a controlled speed while ensuring that your knee does not pass your toes throughout the decent. Do not lower beyond a 90 degree angle.
4. Exhale and extend back up to starting position.
5. Repeat until the desired number of repetitions are completed.

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Exercise Variations

Initiating the movement by driving hips further back will mimic a lunge-type movement and more emphasis will be placed on the buttock region.

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Resistance is in direct relation to how much assistance you draw from pulling on the rope. As you pull the rope, the resistance is decreased and the movement is made easier.