Squats for the Buns, Hips and Thighs

The one-legged squat is an advanced exercise and one you should take care with if doing for the first time. Putting all your weight onto one leg will really challenge your balance and stability while adding intensity to your exercise routine. This version is shown with support from an exercise ball. Here's how to do it:

1. Place an exercise ball behind your lower back against a wall and lean against it.
2. Lift left foot off the ground slightly, moving the right foot closer to the middle to get your balance.
3. Contract the muscles of right leg and, keeping left leg lifted, lower down into a squat (only as low as you can manage). You can rest your hands against the wall if you need to for added balance.
4. Push back to start and repeat all reps on right leg before switching sides.
5. This is a tough exercise, so practice without the ball and while holding onto something for balance.