|Utility:||Basic or Auxiliary|
Stand with feet behind vertical pole. Grasp pole with both hands, waist to hip height. Balance on one leg with opposite leg raised up off of floor to side of pole.
Squat down while keeping leg elevated off of floor. With arms slightly flexed, lean back slightly while only allowing knee to travel slightly forward. Keep back straight and supporting knee pointed same direction as supporting foot. Descend to lowest position. Raise body back up to original position while keeping knee behind bar and arms slightly flexed until knee and hip of supporting leg is straight. Repeat and continue with opposite leg.
Supporting knee should point same direction as foot throughout movement, yet only extend forward slightly. Range of motion will be improved with greater leg strength and glute flexibility. Spinal flexion near bottom of motion is acceptable form in full range single leg squat. Erector Spinae becomes a stabilizer if spine is kept straight. See Side Rear View. Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic. Also known as Self-assisted Reclining Pistol Squats or Self-assisted Reclining Single Leg Squats. The degree of self-assistance required affects the significance of upper body muscles utilized.
Greater assistance from upper body can make movement easier. Alternatively, other slightly easier exercises can also be performed.
For slightly greater challenge, perform movement in more upright posture without leaning back.
Stabilizers (raised leg)