![]() RELATED: Single Leg Training: 5 Exercises and a Workout Plan Knee Tap Squat Therefore, there is little likelihood it will improve your bilateral squat as much as a couple of the alternatives that I have listed below. The knee tap squat is great because it is easy to learn and teach, requires no equipment, and can be regressed or progressed easily. This move is typically my go-to when teaching clients the layers of single-leg squatting. Start by assuming a stance slightly inside shoulder width. ![]() Pick up one leg and slowly start bringing it back almost as if you were performing a reverse lunge, but instead of placing the ball of the foot on the floor, lower down to lightly touch the knee to the floor. “The knee tap squat is great because it is easy to learn and teach, requires no equipment, and can be regressed or progressed easily.” Next, push hard into the floor with the supporting leg and drive back up to the starting position. It is important not to let the knee hit the floor hard and I often recommend that people perform the exercise while standing on a mat to reduce any impact. Holding light weights at arm’s length can help during this variation to improve balance or you can make the exercise easier by shortening the range of motion by only going down halfway or three quarters. RELATED: Ben Musholt: 4 Single Leg Exercise Variations (Video) Elevated Single-Leg Squat To add more challenge, you can use a weighted vest or hold dumbbells over your shoulders in the rack position. I love this variation because it simulates a standard squat much better than the others. It also allows you keep a more upright posture and reduces the chances of going into a posterior pelvic tilt (butt wink), which is common in the pistol squat. Stand on an elevated surface (plyo box or bench) with one foot near the edge and the other leg off to the side. Extend your arms out in front of you to encourage keeping your chest tall help with balance. “ t allows you keep a more upright posture and reduces the chances of going into a posterior pelvic tilt (butt wink), which is common in the pistol squat.” Slowly bend the supporting leg knee and push the hips back, just as if you were performing a standard squat. ![]() ![]() Pause once you reach ninety degrees and then push through the supporting foot and stand back up into the starting position. ![]()
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