One of the most effective tools for assessing lower-body strength, stability, and control is the single-leg squat. Whether you’re a runner, CrossFit athlete, or simply working to stay fit, this exercise is not just a movement—it's a diagnostic tool that can reveal discrepancies between your legs and highlight areas needing specific attention.
Why the Single Leg Squat?
The single-leg squat challenges your entire kinetic chain—from your foot and ankle, through your knee, and all the way to your hip and core. Because it requires balance and coordination, it quickly exposes muscle imbalances and compensations. If you notice significant difficulty on one side, it's a clear indicator of a discrepancy that could affect your performance or lead to injury if left unaddressed.
Not sure how to perform a single leg squat? We have you covered! Check out our video HERE.
What the Single Leg Squat Reveals
Hip Stability: If you notice your knee collapsing inward, your hip abductors—especially the gluteus medius—might be weak or under-activated. Hip stability is crucial for EVERYONE, whether you live an active lifestyle or not.
Quad Strength: Struggling to lower yourself or push back up? Weak quads could be the culprit. Strong quads are essential for shock absorption, especially in activities that involve running, jumping, or heavy squatting.
Ankle Mobility and Strength: If you find your foot wobbling or your heel lifting off the ground, it could indicate poor ankle stability or limited mobility. Improving ankle strength and mobility is critical for maintaining balance and avoiding overuse injuries.
Core Control: Losing balance or tipping to one side might suggest a lack of core engagement. Your core plays a key role in stabilizing the pelvis and ensuring proper alignment during single-leg movements.
How to Address Weaknesses
If your single-leg squat reveals discrepancies or weaknesses, don’t worry—this is the first step to improving them! Once you know where the issues lie, you can implement targeted exercises to build strength, stability, and mobility. For example:
For hip weakness: Incorporate exercises like lateral band walks, single-leg deadlifts, and clamshells to strengthen the glutes. Here is an awesome variation of the clamshell that you can incorporate!
For quad strength: Heel Elevated Goblet Squats, Bulgarian split squats, and step-ups can help develop stronger quads.
For ankle mobility: Banded mobilizations are great for helping to mobilize your ankles! The Banded Ankle Dorsiflexion Mobilization is a great place to start. Check out out video HERE.
Take the Test—Improve Your Performance
Incorporating the single-leg squat into your training routine not only enhances your lower-body strength but also helps pinpoint potential imbalances before they become a problem. This can translate into better running form, improved lifting technique, and overall performance gains in any sport. If you're not sure where to start or need help addressing the discrepancies you’ve found, our team at The Impact Initiative Physical Therapy & Performance can provide a tailored plan to get you moving better than ever.
Take control of your performance, prevent injuries, and ensure your body is functioning at its best by incorporating this powerful diagnostic tool into your routine!
Fitness-Forward. Evidence-Based. Impact-Driven.
Performance Physical Therapy
Woodstock, GA
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