True One-Leg Squat
Emphasis: Try to avoid touching the ground with the non-working leg. Lift: Descend as far as possible while maintaining body-control and knee stability. Return to the starting position. Optional weighting: Once you have mastered a strict one-leg squat with proper form, you may also weight the exercise with vests or chains. Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set. Set-up: The exercise is simpler to perform with a platform to stand-on, though it can be performed without it. Set up by either standing on a platform, for example a bench or a chair, OR standing on the working leg with the resting leg extended straight out in front of the body.
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