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Exercise Demonstrations

Single Leg Squat & Bend

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Single Leg Squat & Bend Exercise

Starting Position

Stand with feet approximately six inches apart and lift one leg off the floor. Hold a tennis ball in the hand on the same side as the planted foot.


Bend at the hips and squat to a 90 degrees at the knees, making sure to keep your knees behind the plane of your toes. Try to keep your back as upright as possible. Focus on keeping your shoulders as high as possible. Touch the floor in front of you with the tennis ball and come back to the starting position. Repeat squat and touch at different points from 9 o’clock to 3 o’clock (4 points), making sure to come back to the starting position before touching another point. Try doing 2 sets for each arm and leg combination.

Special Instructions

This is a very good balance exercise and works your core stabilizer muscles as well as your leg muscles.

Muscles Worked: Quads, Glutes, Core