Exercises / Thigh & knee
Single-leg squat
- Strength
- Thigh & knee
- Chair or step (optional)
Partial squat on one leg. High activation of both gluteals and the quadriceps; also a common movement-quality test.
Also called single limb squat, pistol (partial), one-leg squat.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing on one leg
Steps
- Stand on one leg with the other leg held forward or behind.
- Sit the hips back and bend the knee to about 45-60°, keeping the knee over the second toe.
- Return to standing.
Cues
- Knee tracks over the foot
- Pelvis level
- Hinge slightly at the hips
Common mistakes
- Knee collapsing inward (dynamic valgus)
- Pelvis dropping
- Trunk leaning sideways
Used for
- Patellofemoral pain
- ACL rehabilitation and injury prevention
- Return to running
Take care (1)
- Knee valgus and pain above 45° may need a reduced range or support.
Evidence (3)
Easier
Harder
References (4)
- Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, Robinson TK. Int J Sports Phys Ther. 2011;6(3):206-223. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises
- Distefano LJ, Blackburn JT, Marshall SW, Padua DA. J Orthop Sports Phys Ther. 2009;39(7):532-540. Gluteal muscle activation during common therapeutic exercises
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Willy RW, Hoglund LT, Barton CJ, et al. J Orthop Sports Phys Ther. 2019;49(9):CPG1-CPG95. Patellofemoral pain: clinical practice guidelines