I like to do some type of bodyweight exercise for warming up. It’s also great for working the smaller stabilizing muscles that I think shouldn’t be trained under heavy load. Unilateral bodyweight exercise is particularly good for the stabilizers and core.
In this example, the one legged band sissy squat, it takes a lot of effort to stay level. It’s definitely not for beginners. You should get in a few hundred reps on the two leg version of this bodyweight exercise before trying the single leg version. Try it with your feet and knees together to work your way into it. This simulates the balance of doing it with one leg.
If you’ve done the band version of the sissy squat all you need to do to convert it to the single leg bodyweight exercise is to lift one leg and place the ankle over your knee. Lower slowly the first time or two and don’t try the full range of motion until you get a feel for it. It’s quite different.
Bodyweight Exercise Video for One Legged Band Sissy Squat
Setting up the bodyweight exercise for legs
I’m looping mine over the pullup bar on my power rack. You can use just about anything that will hold your body weight and is a little over head high. Like the top of a door. Think simple. You could loop a piece of webbing with a knot in it and slam it in a solid door. Be careful though to make it strong enough. This is a bodyweight exercise. Test your system with full body weight before you drop backward into the squat.
If you feel any level of pain or major instability stop immediately. You might have to work your way into this gently with something like one legged chair sitting or partial squats with one leg. I’m including the video for this easier bodyweight exercise below: