Single leg squat

A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required.

Workout focus:

Legs & hips

Type of activity:

 Strength

Benefits:

 Increased strength & tone in lower body

Time needed:

 4 minutes

Intensity level:

 Easy to hard (your choice!)

Instructions:

Stand with one leg in front of you and one leg behind. Keep your torso upright and bend your front knee to squat down - as you bend the knee it should be aligned with the toes - then return to the standing position. Repeat this 15 times before swapping legs to also repeat 15 times. 

Start with 1 set of 15 repetitions on each leg, then rest for 30 seconds and try a second set. Progress again by doing a third set. 

How to make it more difficult:

EASIER: Standard squat, bend both legs at the same time and/or only squat a short distance.
HARDER: Perform a lunge by keeping your legs together and stepping out into the squat and/or squat further down.

Supplied by:
Steven Inglefield
Fitness Instructor
Polkyth Leisure Centre

www.cornwall.gov.uk