One-Legged Squat

Strengthens and firms the back of the arm.

Equipment:
No equipment.

Exercise Technique:

Stand with your left leg in front of the right. The ball of your left foot is touching the floor and the knee is slightly bent. The right leg is straight.
Bend both knees as you squat by pushing your buttocks behind you but keep your right foot flat on the floor. Your body weight remains over the heel of your supporting right leg.
As you bend your knees, extend your left arm up to shoulder height for balance.
Slowly stand up out of the squat.
Do the necessary repetitions, then switch legs.

Performance Tips:

Start the squat by pretending to sit on an imaginary stool behind you.
Squeeze your buttocks and thigh muscles to stand up out of the squat.
Keep your back straight with a natural curve in your spine all throughout the exercise.
The body bends at the hips and not the spine when ‘’sitting’’ into the squat.
If this exercise bothers your knees in spite of doing it properly, stop.

Repetitions:
Do 12 to 15 repetitions.