Legs · Bodyweight
Bodyweight Single Leg Squat with Support
How to do the bodyweight single leg squat with support, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on one leg next to a sturdy rail, pole, or doorframe and rest a hand on it for balance. Extend the free leg in front and lower the standing leg into a single-leg squat, using the support only to steady yourself. Drive through your heel to stand back up, then switch legs.
- 1Your quad, glute, and hamstring of the working leg as you lower and rise
- 2The support steadying your balance, not pulling you up
- 3Your knee tracking over your toes with your chest lifted
Common mistakes
- Pulling hard on the support to complete the rep
- Collapsing at the knee or letting it cave inward
- Rounding your back instead of hinging slightly to sit back
Muscles worked
The bodyweight single leg squat with support mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the bodyweight single leg squat with support for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.