Legs · Bodyweight
One Leg Quarter Squat
How to do the one leg quarter squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on one leg with your other foot lifted slightly off the floor, arms out front for balance. Bend your standing knee and sink into a shallow quarter-depth squat, keeping your chest up and weight over your heel. Drive back up to standing, finish your reps, then switch legs.
- 1Feel your quad and glute control the descent and drive you back up
- 2Keep your weight centered over your standing heel
- 3Brace your core to stay balanced on the single leg
Common mistakes
- Do not let your knee cave inward as you bend
- Do not let your hips shift to one side
- Do not rush; control the quarter-depth range on both legs
Muscles worked
The one leg quarter squat mainly works the quads and glutes, with the lower abs, obliques, hamstrings, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the one leg quarter squat 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.