One-Sided Squats: Understanding Benefits, Variations, and Safe Execution

How to do one sided squats?

One-sided squats, also known as unilateral squats, are foundational exercises that challenge balance, stability, and strength in each leg independently, crucial for athletic performance, addressing muscular imbalances, and enhancing overall functional movement.

Understanding One-Sided Squats

Unilateral training involves working one side of the body at a time. In the context of squats, this means performing the movement primarily on a single leg, while the other leg is either elevated, extended, or used for minimal support. Unlike bilateral squats (e.g., back squat, front squat) which distribute load across both legs, one-sided squats place a greater demand on the stabilizing muscles, core strength, and the primary movers of the working leg. They are an indispensable component of a well-rounded strength and conditioning program.

Core Benefits of Unilateral Squats

Incorporating one-sided squats into your routine offers a multitude of advantages:

• Improved Balance and Stability: By forcing the body to stabilize on a single support base, these exercises significantly enhance proprioception and the strength of ankle, knee, and hip stabilizers.
• Correction of Muscular Imbalances: Most individuals exhibit strength discrepancies between their dominant and non-dominant limbs. Unilateral squats help identify and rectify these imbalances, leading to more symmetrical strength development.
• Enhanced Core Strength: Maintaining an upright torso and stable pelvis during single-leg movements requires substantial engagement from the deep core musculature.
• Reduced Spinal Loading: Compared to heavy bilateral squats, unilateral variations often place less compressive load on the spine, making them a viable option for individuals with certain back concerns.
• Increased Sport-Specific Performance: Many athletic movements (running, jumping, kicking) occur on one leg. Training unilaterally directly translates to improved performance in these activities.
• Injury Prevention: Strengthening stabilizing muscles around joints, particularly the knee and ankle, can reduce the risk of common sports injuries.
• Greater Range of Motion: Some unilateral variations allow for a deeper squat depth, promoting greater mobility and flexibility in the hip joint.

Key Muscles Engaged

One-sided squats are comprehensive lower body exercises, primarily targeting:

• Quadriceps: (Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius) – Primary movers for knee extension.
• Gluteal Muscles: (Gluteus maximus, gluteus medius, gluteus minimus) – Crucial for hip extension, abduction, and external rotation, vital for hip stability.
• Hamstrings: (Biceps femoris, semitendinosus, semimembranosus) – Assist in hip extension and knee flexion.
• Adductors: (Inner thigh muscles) – Contribute to hip stability.
• Calves: (Gastrocnemius, soleus) – Stabilize the ankle joint.
• Core Stabilizers: (Transverse abdominis, obliques, erector spinae) – Essential for maintaining trunk rigidity and preventing unwanted rotation or flexion.

Biomechanical Principles for Unilateral Squatting

Effective one-sided squatting relies on several biomechanical principles:

• Stable Base: Despite being single-leg, focus on rooting the working foot firmly into the ground, distributing pressure evenly through the heel, ball of the foot, and toes.
• Controlled Descent: Gravity will pull you down quickly. Control the eccentric (lowering) phase to maximize muscle time under tension and reduce joint stress.
• Knee Tracking: Ensure the knee of the working leg tracks in line with the second and third toes, avoiding excessive valgus (inward) or varus (outward) collapse.
• Hip Hinge: Initiate the movement by pushing the hips back, rather than just bending the knees, to engage the glutes and hamstrings effectively.
• Upright Torso: Maintain a relatively upright torso to protect the spine and allow for optimal depth, though some forward lean is natural.
• Core Engagement: Brace your core throughout the movement to provide a stable platform for limb movement and prevent compensatory movements.

Primary One-Sided Squat Variations

While many variations exist, these are the most common and effective one-sided squats:

• Bulgarian Split Squat (Rear Foot Elevated Split Squat): This is arguably the most popular and accessible unilateral squat variation. It involves placing the rear foot on an elevated surface (bench, box) while the front foot is on the ground, performing a squat motion.
• Pistol Squat (Single-Leg Squat): An advanced bodyweight exercise where one leg is extended straight forward, and the squat is performed entirely on the other leg, aiming for full depth.
• Single-Leg Squat to Box/Bench: A regression for the pistol squat or a progression for general single-leg strength. The squat is performed on one leg, with the goal of lightly touching the glutes to a box or bench behind you.
• Forward/Reverse Lunges: While technically a split stance movement, the lunge is a foundational unilateral exercise that builds strength and stability similar to a one-sided squat.

Step-by-Step Guide: Bulgarian Split Squat

The Bulgarian Split Squat is an excellent starting point for unilateral training due to its balance demands and effectiveness.

Setup:

• Stand with your back to a low bench or sturdy box (knee height or slightly lower is a good starting point).
• Place the top of one foot (laces down) on the bench behind you. The majority of your weight should be on your front leg.
• Adjust your front foot position: It should be far enough forward so that when you descend, your front knee does not go excessively past your toes, and your shin remains relatively vertical. A good rule of thumb is to feel balanced and stable.
• Maintain an upright torso, shoulders back and down, and core braced. You can hold dumbbells at your sides, a kettlebell in a goblet position, or a barbell on your back for added resistance.

Execution:

1. Descent: Initiate the movement by bending both knees simultaneously, lowering your hips straight down towards the floor. Focus on driving your hips down and slightly back.
2. Depth: Descend until your front thigh is parallel to the floor, or slightly below, ensuring your front knee tracks over your second and third toes. Your rear knee should hover just above the ground.
3. Ascent: Drive through the heel and midfoot of your front leg to push back up to the starting position. Maintain control and avoid using momentum.
4. Repeat: Complete all repetitions on one leg before switching to the other.

Common Mistakes to Avoid:

• Too Narrow Stance: Leads to instability and difficulty balancing.
• Front Knee Collapsing Inward: Indicates weak glute medius; focus on actively pushing the knee out.
• Excessive Forward Lean: Places undue stress on the lower back; maintain an upright torso by bracing the core.
• Bouncing at the Bottom: Reduces muscle tension and increases injury risk; control the movement.
• Using the Back Leg for Push-Off: The back leg is for balance, not propulsion; focus on driving through the front leg.

Step-by-Step Guide: Pistol Squat (Advanced)

The Pistol Squat requires significant strength, balance, mobility, and coordination. Master regressions before attempting this.

Setup:

• Stand tall with feet hip-width apart, arms extended forward for counterbalance.
• Shift your weight onto one foot, keeping it firmly planted.
• Extend the non-working leg straight out in front of you, keeping it as straight as possible throughout the movement.

Execution:

1. Descent: Slowly begin to lower yourself by bending the knee of your standing leg. Simultaneously, extend your arms forward and raise your extended leg higher to help maintain balance.
2. Depth: Continue to descend, keeping your chest up and back straight, until your glutes are close to your heel, or as deep as your mobility allows without compromising form. Your extended leg should remain off the floor.
3. Ascent: Drive powerfully through the heel and midfoot of your standing leg to push back up to the starting position. Maintain control of your extended leg.
4. Repeat: Complete all repetitions on one leg before switching.

Common Mistakes to Avoid:

• Loss of Balance: Common due to insufficient ankle stability or core strength.
• Rounding the Back: Indicates lack of core strength or hip mobility.
• Knee Valgus Collapse: Knee tracking inward; strengthen glute medius.
• Inability to Reach Depth: Often due to ankle dorsiflexion or hip flexion limitations.
• Touching the Extended Foot Down: Avoid using the extended leg for support during the squat.

Progression and Regression for Pistol Squats:

• Regressions (Easier):
  • Single-Leg Squat to Box/Bench: Squat down to a box behind you, gradually decreasing the box height.
  • Pistol Squat with Counterbalance: Hold a weight (e.g., small dumbbell) out in front of you to aid balance.
  • Pistol Squat with Support: Hold onto a TRX, pillar, or doorframe for assistance.
  • Eccentric Pistol Squats: Focus only on the lowering phase, then stand up using both legs.
• Progressions (Harder):
  • Adding Weight: Hold a dumbbell or kettlebell in a goblet position.
  • Increased Range of Motion: Squat onto an elevated surface (e.g., a box) to allow the non-working leg to drop below the level of the standing foot.

Integrating One-Sided Squats into Your Routine

• Frequency: Incorporate unilateral squats 1-2 times per week, depending on your overall training volume and goals.
• Placement: Perform them early in your workout after your warm-up, when you are fresh and can focus on technique.
• Rep/Set Schemes:
  • Strength: 3-5 sets of 4-8 repetitions per leg.
  • Hypertrophy: 3-4 sets of 8-12 repetitions per leg.
  • Endurance/Stability: 2-3 sets of 12-15+ repetitions per leg.
• Progression: Gradually increase resistance (weight), repetitions, sets, or reduce assistance (e.g., lower box height for single-leg squats to box).

Safety Considerations

• Warm-Up: Always perform a dynamic warm-up that includes hip mobility drills, ankle circles, and light cardiovascular activity before attempting one-sided squats.
• Start Light: Begin with bodyweight only to master form before adding external resistance.
• Listen to Your Body: If you experience sharp pain, stop the exercise immediately. Differentiate between muscle fatigue and joint pain.
• Footwear: Wear flat, stable shoes that provide good ground contact, or train barefoot if appropriate for your environment. Avoid unstable footwear.
• Consult a Professional: If you have pre-existing injuries, significant mobility limitations, or are new to strength training, consult with a qualified personal trainer, physical therapist, or kinesiologist to ensure proper technique and safety.

Conclusion

One-sided squats are a powerful tool in any fitness enthusiast's or athlete's arsenal. By challenging your body in a manner that closely mimics real-world movements, they build robust, functional strength, enhance stability, and help mitigate muscular imbalances. Mastering these exercises requires patience and attention to detail, but the profound benefits to your performance, balance, and injury resilience make the effort invaluable. Integrate them thoughtfully into your training, prioritize perfect form, and unlock a new level of lower body power and control.