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Hip · Strengthening

Assisted single-leg squat with weight

Assisted single-leg squat with weight, 3 sets, 8 repetitions per leg, tempo 3-1-2

Illustration of the Assisted single-leg squat with weight exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Tempo: 3 seconds descent, 1 second at the bottom position, 2 seconds ascent

Description: Stand on one leg with the knee slightly bent and the pelvis held horizontally. Slowly descend by bending the knee and pushing the pelvis backward, keeping the knee aligned with the foot and avoiding inward collapse. Rise back up by pushing through the support foot, with the torso slightly inclined forward.

Tips: Keep your gaze straight ahead to maintain balance, contract the hip and core muscles to stabilize, and control the movement to prevent jerks.

Progression: Gradually increase the weight used or the number of repetitions as the movement becomes easier and more controlled.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
light weight (dumbbell or kettlebell)
Starting position
Standing on one leg, knee slightly bent, pelvis horizontal
Clinical goal
Strengthen hip muscles and improve unilateral stability
Also known as
single-leg squat with weight, assisted single-leg squat, weighted single-leg squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.