Negative Single Squat

From a standing position, lower down under control and when you reach the bottom of the squat use both feet to return to standing position. As you progress, try to slow the rate of descent.

If you find it hard in the beginning to support yourself on one leg, you may hold on something during the descent such as a wall, door or parallel bar.

Graduated Single Squat

As you progress with the negative single squat, you should start deepining the squat . Use any surface that might hight adjusted such as chair or stairs. Start by facing away from your chosen raised surface. While lowering down try to extend your glutes behind you as you are going to sit down on a chair. Touch the top of your object and then return to a stand.

Deck Single Squat

At the bottom of the single squat, roll back on your rear and use mementum to roll forward up onto your feet to get up using the same leg.

Single Leg Squat

Performing the single leg squat requires decent hip flexor strength and flexibility. The non-supporting leg should be extended as in L position – both at the top and bottom position.

Jumping Single Deck Squat

Make sure you jump during the ascent, rather than hopping once you have nearly returned to standing positition.
From the start try to focus on initiating the jump.

Jumping forward Single Deck Squat

You can also jump forward from the Single Deck Squat and complete a series of jumps and try to cover the most distance with control.

Jumping forward & upward Single Deck Squat

Use a plyo box for this variation. As you progress increase the distance from the box till you manage to jump with your legs completely extended directly in front of the box

Weighted Single Squat

Use a weight vest or a plate for this variation. Make sure you press the hips back strongly as you descend and remain upright as you ascend. Do not allow the chest drop forward or the hips raise first during the ascent.

Weighted Jumping Single Squat

Use a light weight to allow to jump and explode upward and forward or both. The same as non-weighted jumping single squat, use a plyo box for these variations.