One-legged squat on the horn

What makes this exercise particularly effective?

This advanced version of the one-legged squat uses the ergonomic grip handle of the EISENHORN horn for stabilization. You stand on one leg, hold the horn, and maintain continuous tension in your arms to stabilize your body. The movement is controlled—from the squat back to standing—allowing precise and effective strengthening of the leg and gluteal muscles, while also challenging and improving balance.

What effect does the exercise achieve?

• Intensive leg activation: Focuses on the standing leg, with the quadriceps and gluteal muscles trained in isolation.

• Balance and coordination: Performing the exercise on one leg challenges stabilizing muscles and enhances body awareness.

• Stable progression: Holding onto the horn allows gradual increases in difficulty—for example, by adjusting the weight level.

• Safe technique: The handle support reduces safety risks and enables a controlled, clean movement pattern.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The one-legged squat on the Bosu ball complements this training concept perfectly:

• Unilateral strength development: Isolates and strengthens each side of the body individually, helping to correct muscle imbalances and improve symmetry.

• Functional stability: Enhances core and full-body control, which is essential for all Big 5 movements.

• Progressive challenge: The exercise can be precisely adapted to any performance level thanks to rapid weight adjustment—suitable for beginners through advanced athletes.