Man doing single leg squats on a mountain

If regular mini squats are no longer cutting it for you, you can advance to the single-leg version. This mini squat variant can also help you progress into harder squats like pistol and dragon squats, as it activates similar muscle groups and challenges your balance. See how to do the single-leg mini squat below!

 

How to do single-leg mini squat

  1. Stand on a flat surface with a neutral spine and your feet hip-width apart.

  2. Activate your core and plant the foot of your right leg firmly on the floor. During your squat, pressure should be evenly distributed between the heel and the left and right sides of the ball of your foot.

  3. For mini squats, slightly bend your left leg behind you. If you want to squat deeper, you can extend your left leg in front of you.

  4. Slowly squat down by bending your knee and hinging at the hip. Depending on how deep you want to go, you can keep your arms at your sides or hold them in front of you for balance. If you feel too unsteady, do the squats near a wall.

  5. On your way up, squeeze your glutes and push through the entire foot instead of just the ball or the heel.

  6. Repeat 10 times for 3 sets per leg.


The benefits of the single-leg squat 

Single-leg squats - even the mini version - have several notable benefits. 

  • Working one leg at a time reduces the risk of muscle imbalance

  • It challenges balance and stability

  • It helps you train toward other single-leg squat variants

  • Activates the core, quads, hamstrings, and hip flexors

  • They are also easier on the back while challenging the leg, as you’re doubling the load on your leg without the need for dumbbells or a barbell.


Support your mini squats and beyond!

 

Women doing yoga in the park. One is wearing the GenuTrain Knee Brace

 

GenuTrain Knee Support

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The GenuTrain Knee Support can be a great fitness companion! It incorporates medical-grade knit and a patented gel pad. These work together to improve proprioception (your ‘awareness’ of how you move and position your leg), circulation, and muscle activation. If you’re squatting as part of a knee injury recovery, the GenuTrain will help relieve pain and support recovery.

 

More information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.  

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.

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