Single Leg Squat Training Program

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

BW x BW x BW x BW x BW x BW x BW x BW x
50% 50% 60% 70% 70% 80% 90% 1000%
1.Single 1.Step - 1.Front 1.Singl 1.Step - 1.Front 1.Step - 1.Singl
leg ups -Foot- e leg ups FootEle ups e leg
squat Elevate squat vated squat
(body d (Split (body Split (body
weight). Squats weight) Squats weight)
.
2.Single 2.Lateral 2.Rear- 2.Singl 2.Lateral 2.Rear- 2.Later 2.Singl
leg step-up Foot- e leg step-up Foot- al step- e leg
squat Elevate squat Elevate up squat
with d Split with d Split with
arm Squats arm Squats arm
reach reach reach
marker. 3. marker. marker.
Lateral
3.Single 3.Single Squats 3.Singl 3.Single 3. 3.Singl
leg Leg Box e leg Leg Box Lateral 3.Singl e leg
squat Squats squat Squats Squats e Leg squat
with with Box with
extra extra Squats extra
load. load. load.

4.Smith 4. Single 4.Drop 4.Smith 4.Single 4.Drop 4.Singl 4.Smith

machin leg Split machin leg Split e leg machin
e single Squats Squats e single Squats Squats Squats e single
leg off Box leg off Box off Box leg
squat squat squat

Figure 4 Single leg squat training program