1 Leg Squat – Floor Reach to External Rotation

1 Leg Squat – Floor Reach to External Rotation

Difficulty level: Intermediate | Muscle Group(s): Adductor, Adductors, Core, Glutes, Hamstrings, Hip Flexors, Legs, Obliques, Quadriceps, Shoulders | Modality: Balance, Stability, Strength


  • This is a must exercise to progress to for an individual who has ‘seated posture’.
  • It strengthens the posterior chain while dynamically lengthening the anterior chain.


  • Ensure that the client/athlete hinges well from the hips, keeps the knees slightly bent, and maintains good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, which engages the nervous system.


  • This movement involves a combination of a 1 leg squat with opposite arm toe reach and shoulder external rotation.
  • Start standing on one leg, knee slightly bent, toe pointing straight.
  • Simultaneously perform a 1 leg squat while reaching raised arm across the body towards the planted foot As you stand back up, the arm swings back into external rotation with the elbow bent at about 90° (as shown).
  • TRAINERS: since there is no external resistance, this exercise can be done at a higher, moderate speed. This exercise should flow, use the video that accompanies this text for reference.