One-Leg Chair Squats
Now that we’ve built the ability to assist ourselves through a one-leg squat, it’s time to experiment with unassisted squatting!
We’re stronger in the upper half of our range of motion, so we start here! The strength we build here will transfer to our weaker range.
Because the brief pause in the lowest part of this squat is hard for some, we use a chair to make this easier. It’s basically sitting down and standing up on one leg!
Standards
LEVEL 1: 2 Sets of 5 (Both Sides)
LEVEL 2: 2 Sets of 9 (Both Sides)
LEVEL 3: 2 Sets of 12 (Both Sides)
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets. Doing 2 Sets Per Side means 4 sets total (2 focusing on your left leg, and 2 focusing on your right leg). Start with your weak leg first.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 12 (Level 3) on both sides with GOOD FORM, you are ready to move on to a harder Squat variation.
Form Cues
The standard for this exercise is squatting from a chair around knee height. If this is too difficult and you find yourself falling the last few inches, then experiment with a higher chair. As you get stronger, lower the chair!
You’ll know you’re making progress with this exercise when you can gently touch the chair with your butt, instead of sitting all the way down!
One-Leg Squats look better with your assisting leg straight and parallel with the ground at the bottom of the movement. While this is a good workout for your hip flexors, it’s not necessary to get started. Try to keep it off to the ground, and work on getting your leg straighter and more mobile over time.
Work one side at a time during a set. This train your working muscles to operate under constant tension.
Try to keep your back neutral throughout the exercise. This means don’t arch or round your back. This may take some work if you’re not used to it, but you should make progress over time. Your lower back may round at the very bottom. This is usually fine.
Film yourself and watch back between sets
As we are building up progressively, it is okay for your knees to go over your toes. Doing this with an exercise we can competently handle will strengthen our joints in tandem with our muscles.
Tutorial
Stand in a safe area with a safe, stable chair behind you. The chair should be around knee height.
Raise one leg off the ground. Both legs should be straight. Use your arms to balance however you choose.
Squat down slowly on one leg until your butt gently touches the chair.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Using a higher chair and using it to take more of your weight will make this exercise easier.
To make this exercise harder: Using a lower chair or removing the chair entirely will make this exercise harder! If you can remove the chair and gradually squat lower and lower as the weeks go by, this will lead you smoothly to the next step!