One-legged squats

Nuances and mistakes

1. One-legged squats are an excellent exercise for home use. Your body weight provides sufficient resistance for building strength and mass in your legs. The load on your legs is comparable to squatting with a barbell equal to your body weight. For instance, if you weigh 80 kg and squat on one leg, it's roughly the same as squatting with an 80 kg barbell (though less convenient).

2. If you find this exercise challenging (due to a lack of strength or difficulty maintaining balance), hold onto something with one hand. However, try to use it for support as little as possible. Alternatively, you can squat onto a bench; the higher the bench, the easier it will be.

3. If you have knee problems, do not perform this exercise, as it puts a significant load on the knees.

4. To better maintain balance, it's advisable to extend your arms forward rather than keeping them on your waist.

5. You can use a kettlebell or dumbbell for added resistance.