Single-leg squat movements have some football-related benefits that double-leg squat variations do not. One is that balance is intensely challenged. Second, it simulates movements on the field more realistically. "Everything happens more to one side of the body than the other. Rarely do you ever push evenly or use both legs at the same time as you do in a double leg squat," Lichter says.. "With single leg movements, you are training the body to move with force on just one leg, which is how it is done on the football field. The only time you use both legs at once is when you jump straight up in the air and that rarely happens."

This squat involves the same ankle, knee and hip motion as a regular squat, but it is done only on one leg. Try holding one leg off of the ground, elevating a leg on a bench or squatting in a split-legged position. Make sure the squatting knee never extends over the front of the toes.