One-legged knee squat

The aim of the one-legged knee squat is the improve the overall knee control by ensuring that the knee moves directly over the foot as the player is squatting. The player’s sense of balance, together with their leg and core strength will affect the quality of the execution which in turn will determine how low the player is able to squat.


  • The knee must be directly over the foot.
  • Weight should be distributed over the entire foot.
  • The stabilising muscles in the hips should be engaged to avoid so called ’Kissing Knees’ – where the knees point inwards towards each other.