That single leg squat exercise description looks familiar!

The challenge of communicating exercise technique guide lines in writing is conveying enough and accurate information. So I have put a lot of thought and time into my exercise descriptions.

In 1999 I wrote this nice little description for the single leg squat (bolding added now):

Single leg squat

You know that I wouldn't want you to miss out on doing these delightful unilateral movements, so here we go - stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, I expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. If this is the case, I have to wonder what you were doing during the earlier part of the workout?! Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up. Remember this is a leg day!

I was conducting research and I came upon the following exercise in a publication copyright claimed by another author (bolding added):

One leg squat :

Stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.

And I said to myself: “That looks familiar!” So I cross-referenced it and I said to myself: “Wow! No wonder that looked familiar!”

Then in a different publication I came upon this (bolding added):

Single Leg Squat:

Stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.

And I said to myself: “That looks familiar!” So I cross-referenced it and I said to myself: “Wow! No wonder that looked familiar!”

Then in another publication I came upon this (bolding added):

Single Leg Squat:

Stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.

And I said to myself: “That looks familiar!” So I cross-referenced it and I said to myself: “Wow! No wonder that looked familiar!”

Then in another publication I came upon this (bolding added):

One leg squat:

Stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.

And I said to myself: “That looks familiar!” So I cross-referenced it and I said to myself: “Wow! No wonder that looked familiar!”

Then in ANOTHER publication I came upon this (bolding and underlining added):

Single leg squat

Start: Stand on your right leg with a bench behind you. Extend your left leg forward so that the heel stays just off the floor at all times.

Movement: Bend your right leg and lower yourself to the bench. Do not sit down. Instead skim the bench, and then drive back up to the starting position. During the movement, be sure to keep your right knee tracking over your middle toe. Initially, your range will be limited, but as you get better at it over time, aim to increase your range of motion by removing the bench and using a squat rack or other stable object to hold onto for light support until you are able to perform a single leg squat with full range of motion. Use only your bodyweight to start.

By now I knew it was going to be familiar....

I wonder how my other exercise descriptions fared?....