Procaryote
Hip · Strengthening

Single-leg squat with arm extension

Single-leg squat with arm extension, 3 sets, 8 repetitions per leg, slow descent, pelvis control

Illustration of the Single-leg squat with arm extension 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 and the trunk slightly inclined. Rise back up while controlling the movement, pushing through the supporting foot.

Tips: Keep the pelvis stable and avoid the knee collapsing inward (valgus). Extend the arms in front of you to aid balance.

Progression: When the exercise becomes easy, gradually increase the squat depth or add a light weight held in the hands.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing on one leg with arms extended forward
Clinical goal
Muscle strengthening of the hip and balance improvement
Also known as
single-leg squat, unilateral squat with extended arms, single-leg squat with arm extension

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.