Stand on one leg with your toes forward. Be careful not to spread your toes outward. Squat down until the thighs and calves overlap completely. Lift your other leg forward and don't touch the ground. Raise your arm forward to help keep your balance.

Step 1: Make sure you can squat.

Because one-legged squat is a complete squat, if you can't do full squat with your legs or use half squat training at ordinary times, in order to prevent injury, I suggest you don't practice one-legged squat first, but start with full squat. You can refer to the previous article about squat to learn.

Step 2: Half-way one-legged squat

Do a half-leg squat with a jump box, training stool or chair. Sit on the box with your legs together and your calves perpendicular to the ground. Then stand up on one leg, then sit down slowly, and repeat 15-20 times.

Objective: To establish the feeling of standing on one leg and let the body learn the balance ability of standing on one leg. Pay attention to the smooth control of the body during the whole movement.

Step 3: Jump out of the box and stand on one leg.

Stand on the side of the box, with one leg on the box and the other on the ground. Stand on the box with one leg and then return to the initial position under control. During the movement, keep your body balanced and lift your arms forward.

Objective: to further exercise the balance ability of the body and increase the flexion and extension angle of the knee joint. As the capacity gradually increases, pay attention to increasing the height of the jumping box.

Step 4: Jump box and squat with one leg (the height of jump box increases gradually).

This step looks roughly the same as the previous one. The previous step focuses on the standing process of the body, and this step focuses on the process of the body descending from the jumping box. Divided into three links

Stand on a jumping box or a high platform with one leg to keep your body balanced.

Lower your body while moving your hips back, let your other leg touch the ground to end the action, and keep your arms balanced.

With the improvement of ability, while lowering the body, the position of the other leg touching the ground gradually moves forward.

The ultimate goal of the fourth step

In other words, the other landing position is moved forward as far as possible until you can do almost the whole one-legged squat on the high platform, but this time the other leg is below the horizontal line.

Note: In the fourth step, the height of the jumping box should be gradually increased. With the improvement of ability, the other leg can take a bigger step forward.