ONE LEGGED SQUAT

Place the band underneath your planted foot on the ground and bring it up around the shoulders. Next place the Bar on your Back across the Trapezius Muscle. Have the ball placed behind you and put one leg on the ball. Place the leg on the ground slightly ahead of your torso so that when you descend your leg is at a 90 degree angle. Slowly descend until your front leg is parallel with the ground and come back up to the starting position.

Place the band underneath your planted foot on the ground and bring it up around the shoulders. Next place the Bar on your Back across the Trapezius Muscle. Have the bench placed behind you and put one leg on the bench. Place the leg on the ground slightly ahead of your torso so that when you descend your leg is at a 90 degree angle. Slowly descend until your front leg is parallel with the ground and come back up to the starting position.

Place the Bar on your Back across the Trapezius Muscle. Have the ball placed behind you and put one leg on the Ball. Place the leg on the ground slightly ahead of your torso so that when you descend your leg is at a 90 degree angle. Slowly descend until your front leg is parallel with the ground and come back up to the starting position.

A.K.A. One-Leg Squat

Place the Bar on your Back across the Trapezius Muscle. Have the bench placed behind you and put one leg on the bench. Place the leg on the ground slightly ahead of your torso so that when you descend your leg is at a 90 degree angle. Slowly descend until your front leg is parallel with the ground and come back up to the starting position.

START: Stand with a barbell rested on your shoulders and traps, holding it with a shoulder-width grip. Rest the top of your right foot on a flat bench placed two to three feet behind you. Maintain the natural arch in your lower back and keep your head directed forward. MOVE: Bend your right knee and hip to lower your body until your right thigh is parallel to the floor. Reverse the direction, driving up forcefully through the right heel to the start position. Perform the desired number of reps then repeat on the left leg.Step 1Step 2

Step on the band with one leg and make sure that there are equal lengths on either side. Place on foot on the ball and the other slightly ahead of your torso. Place the dumbbells up around the shoulder area and lower down until your front leg is at 90 degrees parallel to the floor and return to the starting position.

Step on the band with one leg and make sure that there are equal lengths on either side. Place on foot on the bench and the other slightly ahead of your torso. Place the dumbbells up around the shoulder area and lower down until your front leg is at 90 degrees parallel to the floor.

Place on foot on the ball and the other slightly ahead of your torso. Place the dumbbells up around the shoulder area and lower down until your front leg is at 90 degrees parallel to the floor and return to the starting position.

Stand on one leg with the dumbbells at your side. Lower down as far as you can shifting your other leg behind you to counterbalance and move the dumbbells in front of you. Slowly come back up and return to the starting position.

Place on foot on the bench and the other slightly ahead of your torso. Place the dumbbells up around the shoulder area and lower down until your front leg is at 90 degrees parallel to the floor. Squat down and come back up to the starting position keeping your stomach tight and chest broad.

Stand Upright and place your hands out in front to counter balance yourself. Place the band underneath one foot and make sure the band has equal lengths on either side. Bring the band up around your shoulder form the back as if you were holding a bar across your back, and tighten your stomach (Suck it in). Lift one leg up behind you so that you are standing on the opposite leg only. Slowly Squat down as far as you can keeping you stomach tight, arms out and foot completely planted on the ground making sure that the heel does not come up off of the ground. When you go as far as you can down, come back up to the standing position and repeat keeping your balance throughout the exercise.

Stand upright and place the ball Behind your back or lower portion of the buttocks. Lean against the ball that should be placed on a door or wall. Place your feet directly in front of you about one foots length in front of your torso. Lift one leg up so that you are now standing on only one leg. Place your hands on your hips and keep your stomach tight. Squat down Parallel on one leg with the ground keeping a straight back so that the ball supports you the entire time. Come back up and repeat. You have now successfully completed a One legged ball squat!

Stand Upright and place your hands on your hips. Lift one leg up behind you and place it on the Stability Ball. Now you should be standing on one leg only. Slowly Squat down as far as you can keeping you stomach tight, and foot completely planted on the ground making sure that the heel does not come up off of the ground all while having your opposite leg on the ball behind you. When you go as far as you can down, come back up to the standing position and repeat keeping your balance throughout the exercise.

Stand with one leg on the ball and the other placed in front of you and step on the band with the leg that is planted on the ground. Bring the band up around the shoulders and slowly squat down with the planted foot and stabilize yourself by keeping your foot securly on the ball behind you. Push hard up to the starting position and repeat this exercise.

A.K.A. Smith Machine One-Leg Squat

Start- Using a SMith Machine, Place the Bar on your Back across the Trapezius Muscle. Have the bench placed behind you and put one leg on the bench.

MOVE- Place the leg on the ground slightly ahead of your torso so that when you descend your leg is at a 90 degree angle. Slowly descend until your front leg is parallel with the ground and come back up to the starting position.Step 2Step 3