Single-leg squats are one of those exercises that look simple…until you try them. They’re hard because they demand strength, balance, and stability — all on one side at a time. And the truth is, everyone has a weaker side. These unilateral movements don’t let that weaker side hide.
That’s not a bad thing. That’s the point.
Women Over 40: How to Build a Strong Single-Leg Squat (Step-by-Step Progression)
Single-leg squats translate directly to walking, climbing stairs, getting up from a chair, and staying strong as we age. They build:
- Even strength between both sides of your body
- Functional strength for daily movement
- Balance and coordination
- Hip stability and knee control
If you can’t do a full single-leg squat yet, that doesn’t mean you shouldn’t do them. It means you need the right progression. Here’s how to build up safely and effectively:
- Chair Assist (Hands Allowed): Use a chair in front of you and assist with your hands as needed.
- Fingertips Only: Reduce how much help you’re using. Light fingertip support is enough for most people here.
- Kickstand Support: Remove the chair and lightly place your non-working foot on the floor behind you for balance.
- Full Single-Leg Squat: All your body weight on one leg. Slow and controlled.
- Add Load: Once bodyweight feels strong and stable, you can add weight.
Build up to 12–15 reps, 3–4 sets, stay at each step until it feels controlled and strong, and progress only when you’re ready. This isn’t about rushing. It’s about building strength that lasts.
Single-leg strength is essential — not optional. Take your time, respect the process, and build both sides of your body evenly. You’ve got this. Now go to work.
For more workouts, check out my fitness channel.
xo,
Laurel
