One-Leg Quarter Squat
A shallow squat on one leg, the knee bending only about 45°; a first step toward deeper single-leg squats.
How to do it
Setup
On one leg, the free leg reaching forward just off the floor, arms down.
Steps
- Bend the standing knee to about 45°, hips back.
- Keep the knee over the second toe.
- Straighten the leg without locking it hard.
Common mistakes
Hip dropping on the free side: keep the pelvis level. Knee rolling inward: track it over the toes. Going deeper than you can control: the quarter depth is the point.
Breathing
Inhale down, exhale up.
