Legs · Stability Ball
Stability Ball Single Leg Squat
How to do the stability ball single leg squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Place a stability ball between your lower back and a wall, then shift your weight onto one leg with the other lifted slightly off the floor. Push your hips back and bend the working knee to roll down the ball until your thigh is near parallel, then drive through your heel to stand. The ball supports your back while you balance on one leg.
- 1Feel your quad, glute, and hamstring of the working leg as you lower and
- 2rise
- 3Let the ball roll smoothly along your back for balance, not to carry you up
- 4Keep your knee tracking over your toes and chest lifted
Common mistakes
- Avoid collapsing at the knee or letting it cave inward
- Don't use momentum or push off the ball to stand
- Avoid rounding your back; hinge slightly at the hips to sit back
Muscles worked
The stability ball single leg squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the stability ball single leg 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.