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Knee · Strengthening

Single-leg squat with weight

Single-leg squat with weight, 3 sets, 8 repetitions per leg, moderate load

Illustration of the Single-leg squat with weight exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Load: moderate

Description: Stand with feet hip-width apart, holding a moderate load in front or on your shoulders. Slowly bend the hip and knee of the supporting leg to about 90 degrees, keeping the torso upright and knees aligned with the feet, then return to the starting position.

Tips: Keep the heel on the ground and avoid the knee collapsing inward. Maintain a stable torso and keep the load close to the body to prevent losing balance.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
moderate load (dumbbell, kettlebell, or free weights)
Starting position
Standing, feet hip-width apart, load in hand
Clinical goal
Muscle strengthening of the knee
Also known as
single-leg squat with weight, weighted unilateral 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.