The kickstand squat is a lower limb strengthening exercise that sits somewhere between a standard squat and a single-leg squat. It primarily targets the quadriceps and gluteal muscles of the front leg, while the back leg acts as a “kickstand” for balance and light support. This makes it a great option for building unilateral strength, improving balance, and addressing side-to-side differences without the full demand of a single-leg squat.
- Stand upright with your feet shoulder-width apart.
- Step one foot slightly back, placing the toes on the ground for support. Keep most of your weight through the front leg.
- Maintain an upright chest.
- Bend through your front hip and knee to lower into a squat, allowing the back knee to naturally bend.
- Focus on “sitting” your bottom back.
- Keep your front knee tracking over your toes and your front heel grounded.
- Lower as far as comfortable while maintaining good alignment and control.
- Push through the heel of your front foot to return to the starting position.
- Complete repetitions as prescribed by your physiotherapist.