Legs · Bodyweight
Bodyweight Squat to Front Leg
How to do the bodyweight squat to front leg, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet shoulder-width apart and squat down until your thighs reach at least parallel. Drive up to standing and lift one leg straight out in front of you, then lower it and repeat, alternating legs each squat.
- 1Your quads and glutes driving you out of the squat
- 2Your hip flexor lifting the front leg at the top
- 3Your standing leg staying balanced as you lift
Common mistakes
- Do not let your knees cave inward in the squat
- Avoid leaning back to swing the leg up
- Do not round your back; keep your chest tall
Muscles worked
The bodyweight squat to front leg mainly works the quads and glutes, with the hamstrings, lower back, lower abs, calves, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- CalvesSupport
- Hip FlexorsSupport
- Upper AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the bodyweight squat to front leg 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.