Single-Leg Deficit Squats: A Knee-Friendly Exercise for Strength and Mobility
Not all of us enjoy lunges, and not all of us can safely perform them due to injury, age, or mobility issues. That doesn’t imply you can’t strengthen your legs or enjoy lower-body workouts; you simply need to choose your exercises wisely. There’s one exercise I often recommend when knees need a break or clients find squats or lunges uncomfortable. However, what works for one person may not work for another, so if you have a health condition or injury and experience knee pain, seek medical advice before starting a modern exercise regimen.
Why Build Strength in Your Legs?
Fitness begins to decline around age 35, according to a 1979 study , making it crucial to retain strength, mobility, and muscle mass to maintain functionality. Staying fit, strong, and healthy at any age requires a focus on strength and mobility, combined with natural activity like walking, gardening, cycling, or swimming.
This single-leg squat variation is a strength exercise you can do almost anywhere with a box, bench, or similar stable elevated surface.
How to Do Single-Leg Deficit Squats
You’ll need a bench or box that allows you to dangle one leg off the edge whereas bending your standing leg. Ensure the box is stable and won’t tip over.
- Stand on the right side of your box with your left foot at the edge. Bring a soft bend into your left knee.
- Allow your right leg to hover over the ground next to the box.
- Engage your core and retain your torso upright with a straight back. A slight forward lean is acceptable, hinging at the hips if desired.
- Extend your arms in front of you or place them at your hips.
- Bend your left leg and sit your hips back to perform a single-leg squat.
- Allow your right leg to trace down the outside of the box, keeping it straight and slightly ahead of your body.
- Lower as far as comfortable, then pause.
- Drive up to stand through your left leg, extending through the hips and knee.
- Repeat for 6-8 repetitions, then switch to the other side.
To progress, you can hold a weight in each hand or one weight to your chest. Practice lowering further and notice any differences between sides. This exercise can too build the foundational strength for pistol squats by extending one leg forward as you lower into the squat, increasing core, hip, quad, and hamstring engagement.
What are the Benefits?
As we age, maintaining muscle mass and bone density becomes more challenging, potentially impacting balance and increasing the risk of injury. This squat variation increases single-sided strength, improving balance, stability, and reducing muscular or mobility imbalances.
The box or bench provides a deficit, allowing your standing leg to reach a deeper squat and increasing range of motion. This works the ankles, hips, and knees – joints you desire to keep healthy.
This exercise can also increase mobility, making tasks like walking, climbing, and running easier. It activates the vastus medialis, a quadriceps muscle that helps stabilize the knees, potentially reducing knee pain and improving mobility when weak.
While beneficial, one exercise isn’t a fix-all. Consider full-body workouts and incorporating upper and lower-body exercises into your routine.
Addressing Knee Pain
If you experience knee pain during squats or lunges, consider using knee sleeves with 7mm of neoprene for support. Reducing your range of motion by not lowering as far can also help. If pain persists, explore alternative movements or consult a physical therapist.