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How to Perform a One-Leg Squat 1. Start with proper stance: Stand on one leg, with the other foot lifted off the ground. 2. Keep your back straight: Engage your core and maintain a neutral spine. 3. Slowly lower yourself: Bend your knee, keeping your weight in your heel. 4. Descend until your thigh is parallel: Aim for a depth where your thigh is parallel to the ground. 5. Pause for a moment: Briefly hold the position. 6. Push through your heel: Return to standing, squeezing your glutes and quad