Procaryote
Knee · Strengthening

Single-leg chair with weight

Single-leg chair with weight, 3 sets, 8 repetitions per leg, appropriate load (dumbbell or kettlebell)

Illustration of the Single-leg chair with weight exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Equipment: Dumbbell or kettlebell

Description: Stand on one leg, holding an appropriate weight in your hands in front of you. Slowly bend the supporting knee as if sitting on a chair, then rise back up while controlling the movement.

Tips: Keep your back straight and your knee aligned with your foot to avoid torsion. Control the descent to protect the knee joint.

Progression: Gradually increase the weight or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell, kettlebell, wall
Starting position
Standing on one leg, weight held in front of the body
Clinical goal
Strengthen the muscles around the knee
Also known as
single-leg weight squat, unipodal squat with load, single-leg knee flexion with dumbbell

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.