Vibration Plate Single Leg Squat
Single-leg squat on a vibration plate — extreme balance, single-leg strength, and neuromuscular stimulus combined.
Level: Elite
Primary: Glutes
Secondary: Hamstrings Quads
Movement: Compound
Tags: Balance / Stability Squat Unilateral
Type: Light Activity
Equipment: Vibration Plate
Sports: Basketball Football Rugby Running Soccer Tennis Track and Field Volleyball
Target muscles
The glutes and quads of the standing leg drive the entire lift. The hamstrings co-contract. The trunk braces. The vibration adds continuous stimulus that increases the stabilizer demand significantly.
How to perform
Setup
Stand on one foot on the vibration plate with the other foot slightly raised.
Execution
Lower into a single-leg squat, keeping the chest up and knee tracking. Drive through the heel to return.
Common mistakes
- Loss of balance.
- Knee diving inward.
- Cutting depth.
- Going too soon if standard pistol isn't dialed.
- Asymmetric volume.
Progressions and regressions
Regress to box pistols. To progress, add load.
Programming notes
Apex single-leg work. 3 sets of 5-8 per side, twice a week.
