Pull the resistance band up to chest or shoulder height.
The single leg squat and hip abduction works the muscles in the buttocks, hips, abdominals and legs. Using an exercise band and standing on one foot while squatting boosts the intensity of the exercise and forces your muscles to work harder. Besides building strength, the single leg squat with hip abduction can help improve stability and increase the density of your bones.
Step onto the exercise band with your left foot. Stand up straight with your feet spread shoulder-width apart. Pull on the handles of the resistance band until your hands are up by your shoulders. Bend your right knee and lift your right leg to the side until it is almost hip level. Balancing on your left foot, squat down as if you are sitting. Slowly stand up and repeat. Aim for a total of 10 repetitions on each leg.
Mix it Up
Lift your leg in whatever direction feels most comfortable before you squat. For example, you can hold your leg out in front or extend it out behind you. If you find the single leg squat too difficult, extend one leg but keep your toes touching the floor as you squat. To boost the intensity of the squat, extend your arms and press them up overhead as you stand back up from your squat. You can also increase exercise intensity by using a heavier tension resistance band or by squatting on an unstable surface such as a balance pad.
Always use proper form when doing single leg squats. Pull your shoulder blades back and down. Do not lean to one side or allow your hips to shift while you are balancing on one leg. To prevent this, hold onto a stable surface as needed. Only lift your leg as high as it feels comfortable. For best results, keep all of your body weight in the heel of the foot you are standing on as you lower yourself into a squat.
Breathe safely as you perform single leg squats. Inhale as you extend your leg and lower yourself into a squat. Exhale as you push yourself back up into a standing position. Keep the muscles in your core -- your abdominals, lower back and sides -- tight throughout the entire exercise to help support your spine and keep your body stabilized. Never allow your knees to splay outward or to cave inward as you squat, which can lead to knee injury. Instead, make sure your knees always move in the direction of your toes.