Exercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentChair, Bench
Also worksQuads, Glutes, Hamstrings, Adductors
Recommended3-4 sets x 8-12 reps per leg, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Demands single-leg balance; hold a support at first if needed.
- Purpose
- A demanding single-leg builder that loads quads and glutes hard.
- Setup
- Rear foot on a chair behind you, front foot a stride ahead.
- Common mistakes
- Leaning too far forward or letting the front knee cave.
- Easier
- Lower the rear foot or hold a support.
- Harder
- Hold dumbbells or slow the lowering.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s