Squat (1 Leg) Exercise


The Squat (1 Leg) Exercise is a great way to work your hamstrings, glutes and quadriceps while challenging your balance.

The Squat (1 Leg) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires an exercise bench or low chair.


Figure 1.  Squat (1 Leg) Exercise Video.



  • Start by standing tall on one leg, with your arms raised straight out in front of you, and a bench or chair behind you.
  • Initiating the movement with your hips, squat back and down until your glutes lightly touch the bench.
  • Return to a standing position by pushing through your standing leg.
  • Repeat for the desired number of repetitions.
  • Repeat while standing on the other leg.


Keep your non-standing foot off the floor out in front of you.

Try to maintain perfect posture throughout the exercise – your head over your shoulders, your chin up, chest up, your abdominal muscles engaged to stabilise your spine.

Do not let your squatting knee slide forwards past your toes or collapse to the inside.  Keep your weight on your heel.

You should feel it working your glutes, hamstrings, and quadriceps.



To make this movement easier, put some towels or pads on the bench to raise the bottom of the squat position.  As your strength improves, gradually take the pads away, thus forcing you to squat lower.

There are a number of other squat exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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» Train like a Champion home page.

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