One Leg Squat-Dumbbell Muscle: Quads Other: Hamstrings, Calves Type: Compound
With your feet shoulder width apart and knees slightly bent, hold a dumbbell in each hand and put all your body weight in the heel of one foot. Lift one foot up and bend it behind you. This exercise takes extreme balance. While holding the dumbbells close to the body, inhale as you lower your butt to the floor. Lean slightly forward while bringing the opposite arm (to the standing foot) to the ground as you squat. Be sure that your back is straight, you look forward and your knees do not extend over the toes. Once your thighs are parallel to the floor, exhale as you slowly rise to the starting position. This exercise can be performed without weights to work on core stability.
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