Singleleg Squat

This exercise is for advanced trainees' quadriceps and gluteal muscles.


Position: Face your partner and grasp his wrists. Extend your right leg in front; keep it straight but do not let it contact your partner.

Action: Lower yourself in a controlled manner. Next, return to the upright position. After 8-12 repetitions to muscle failure, repeat this exercise with the other leg.


Position: Face the exerciser with your arms extended obliquely forward.

Action: Provide stability to the exerciser along with resistance or assistance as needed. When the exerciser can do more than 12 repetitions, apply an appropriate resistance that results in muscle failure in 8-12 repetitions.

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