One Leg Squat Leg Sideways

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The One leg squat leg sideways workout is a bodyweight exercise that primarily targets the Quads.

By shifting the leg sideways during the squat, it places additional emphasis on the Quads.

This workout effectively engages the Quads due to the bodyweight resistance, promoting muscle growth and strength.

While other muscles may be involved, the focus remains on the Quads, making it an efficient exercise for targeted leg training.

Stand with your feet hip-width apart and your toes pointing forward.
Shift your weight onto your left leg and extend your right leg out to the side, keeping it straight.
Engage your core and maintain a neutral spine as you slowly bend your left knee, lowering your body towards the ground.
Continue descending until your left thigh is parallel to the ground, ensuring your knee does not extend past your toes.
Pause briefly at the bottom of the movement, then push through your left heel to return to the starting position.
Repeat the movement for the desired number of repetitions on your left leg.
Switch sides and perform the exercise with your right leg extended out to the side.

Focus on proper alignment: Stand with your feet hip-width apart, toes pointing forward. As you lower into the one leg squat leg sideways, keep your supporting knee tracking over your toes and your hips level. This ensures maximum engagement of your quads and helps prevent injury.
Engage your core: Before you start the exercise, activate your core muscles by drawing your belly button in towards your spine. This not only stabilizes your torso but also helps you maintain balance throughout the movement, allowing you to fully concentrate on working your quads.
Control the descent: As you lower your body into the one leg squat leg sideways, focus on a slow and controlled movement. Avoid rushing through the exercise, as this can compromise your form and reduce the effectiveness of the exercise. Feel the burn in your quads as you lower yourself down with control.
Drive through your heel: As you push yourself back up to the starting position, make sure to drive through your heel. This helps activate your quads even more, ensuring they are the primary muscles working during the exercise. Squeeze your quads at the top of the movement for an extra burn.
Progress gradually: If you’re an intermediate fitness enthusiast, challenge yourself by gradually increasing the difficulty of the exercise. You can do this by holding a dumbbell or kettlebell in the opposite hand of the working leg, adding resistance and further