A challenging calisthenics exercise that combines multiple single-leg squat variations to improve lower body strength, balance, and coordination.
Stand on one leg with the other leg extended in front of you. Lower your body into a squat position on the standing leg, keeping your chest up and knee aligned with your toes. Return to the starting position and repeat with different squat variations (e.g., forward, lateral, rotational). Switch legs and repeat.
Begin standing on one leg with the other leg extended in front, arms out for balance, and core engaged.
Return to the starting position on one leg, maintaining balance and control throughout the movement.
Keep your chest up, maintain balance, control the descent, engage your core
Losing balance, allowing the knee to cave inward, rushing the movement, not maintaining proper form
Add weights, increase range of motion, perform on unstable surface, or add more squat variations.
Use support for balance, perform partial squats, or start with regular squats to build strength.
Stop if you experience pain in the knees, hips, or lower back. Maintain proper form to avoid injury. This exercise requires good balance and stability.