Procaryote
Hip · Strengthening

Controlled Unilateral Squat

Single-leg squat, 3 sets, 8 repetitions per leg, slow descent, knee control

Illustration of the Controlled Unilateral Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

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 without letting it drift inward. Rise back up by pushing through the support foot, with the trunk slightly inclined forward.

Tips: Control the descent carefully to prevent the knee from collapsing inward (valgus). Keep the pelvis stable and engage the core to maintain balance.

Progression: Once you master the movement, gradually increase the number of repetitions or add a light weight held in the hand.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing on one leg, knee slightly bent, pelvis horizontal
Clinical goal
Strengthen the hip and improve knee control
Also known as
single-leg squat, slow unilateral squat, one-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.