Stability Ball Single Leg Squat
Single-leg squat with the back foot on a stability ball — extreme balance and unilateral leg work.
Level: Elite
Primary: Cardio Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Balance / Stability Squat Unilateral
Type: Light Activity
Equipment: Stability Ball
Sports: Basketball Football Rugby Running Soccer Tennis Track and Field Volleyball
Target muscles
The quads and glutes of the front leg drive the work. The deep core and gluteus medius stabilize against the rolling ball. The hip flexor of the back leg holds the position on the ball.
How to perform
Setup
Stand facing away from the stability ball and place one foot on top of it behind you.
Execution
Lower into a single-leg squat by bending the front knee, allowing the ball to roll back. Drive through the front heel to return to standing.
Common mistakes
- Loss of balance.
- Knee diving inward.
- Cutting depth.
- Letting the ball roll uncontrolled.
- Same load both sides without checking.
Progressions and regressions
Regress to Bulgarian split squats. To progress, work for reps, add load.
Programming notes
Apex single-leg lift. 3 sets of 5-8 per side, twice a week.
