The one-legged squat is a lower body strength exercise that specifically targets the quads and hamstrings. The movement also improves balance and coordination.
Stand tall and position your arms straight out in front of you. Balance on one leg with opposite leg behind you, knee slightly bent.
Squat down bringing your rear knee towards the floor. Lean forward slightly but keep your back upright. Lower your body as far as you can without touching the back leg to the floor. Pause and return back to starting position.
Do not let your heel lose contact with the floor.
Do not let your knee cave inward.
Do not round your back as you lower your body into a squat.