Moves/Single Leg 1/2 Squat Leg Swings

Single Leg 1/2 Squat Leg Swings

ID: 650

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Lower Back Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.
  4. 4. Set feet at shoulder-width or wider with toes turned out to your natural angle.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.