The one leg body weight squat: this is probably one of the best bodyweight exercises to improve strength of the legs without any equipment. This is a perfect exercise to include in a boot camp workout if you want great results with leg strength.
It is very functional, you develop balance and flexibility in the hamstrings. All athletes should master this exercise instead of sitting or lying on machines for quads and hamstrings!
But the problem is that it is much harder, you also need a high concentration. This bodyweight exercise is also excellent for enhancing the stabilization of the joints, especially the ankle and knee.
Do sets of 5 to 8 repetitions on each leg.
Initially, you’ll probably need to work in half flexion: no problem, start there and try to increase the range of motion gradually. You’ll be surprised at the results!
Problem of flexibility?
It may be difficult to be able to do a full squat with the free leg extended: you need a good flexibility in the hamstrings.
So what to do? First of all, improve your hamstring flexibility, but it can take time, so here a solution to work the one leg squat when you are tight.
The alternative is to exercise on a bench, extend the free leg while trying to maintain it the highest possible. The height of the bench allows a complete squat without being limited by the free leg which can be lower than the bench.
Body weight training are your best bet to improve functional strength quickly and to use this strength effectively.
