# One Leg Squat Minimalism ft @KneesOverToesGuy Source: https://www.youtube.com/watch?v=JCJcuRQCO00 Recap page: https://rapidrecap.app/video/JCJcuRQCO00 Generated: 2026-01-08T16:18:18.919+00:00 --- ## Quick Overview Single leg squats performed on a slant board offer a minimalist, highly effective way for busy individuals or those without weights to build exceptional leg strength, with Ben Patrick claiming he maintains high-level dunking ability doing only two sets per week. **Key Points:** - The single leg squat on a slant board demands intensity and builds robust leg strength, with the speaker progressing from 5 to 15 repetitions over the summer resulting in stronger quads and knees. - Ben Patrick maintains high-level dunking by doing just two sets of single leg squats per week, highlighting the minimal time commitment required, which he stated takes about five minutes per week. - For beginners or older individuals, performing the movement without knee pain signifies robustness, while kettlebell loading can be added later until the upper body becomes the limiting factor. - The slant board makes the movement knee-dominant by elevating the heel, focusing on the quad, which is different from the flat-footed pistol squat that often becomes hip-dominant due to mobility limitations. - Achieving three to five single leg squats on each leg significantly lowers the chances of knee pain and provides sufficient leg strength for most real-life activities. - If struggling to achieve the first rep, the transcript suggests getting stronger using weights as the simplest progression or using hand support/the other foot for light assistance at the bottom position. - The movement requires caution and is not for beginners; prerequisites should be met, and one time per week is plenty to avoid overdoing it. **Context:** This video features a discussion, likely an interview or collaboration, between the host and Ben Patrick, known as KneesOverToesGuy, focusing on the effectiveness and application of the single leg squat, particularly when performed using a slant board as a minimalist training tool. The context establishes this exercise as an excellent alternative for those lacking gym access, time, or who follow a minimalist fitness philosophy, emphasizing its role in developing knee health and overall leg robustness. ## Detailed Analysis The core value of the single leg squat on a slant board lies in its ability to create high intensity and demand leg strength without heavy external loads, making it ideal for minimalist training. Ben Patrick uses this movement to maintain his jumping ability with just two weekly sets, demonstrating its efficiency. The slant board elevates the heel, shifting the focus to be knee-dominant, which develops the knee tendons more effectively than a flat-footed pistol squat, which is often limited by hip flexor and ankle mobility. For progression, one can start with two-legged squats on the slant board until the upper body is the limiting factor before moving to single leg variations, or simply load with a kettlebell. The goal for general robustness is achieving three to five successful single leg squats per leg, which drastically reduces knee pain risk. However, the movement demands caution, is not for beginners, and requires balancing the quad focus by separately training the hips, hamstrings, and lower back, while also ensuring dedicated ankle mobility work. The entire training session for Ben Patrick can take as little as five minutes per week. ### Minimalist Training Rationale - Single leg squats provide high intensity without weights, ideal for busy parents or backyard athletes - Walking and sprinting use one leg at a time, making single leg strength paramount for a robust human. ### Slant Board Mechanics - The slant board turns the squat into a knee-dominant movement by elevating the heel, developing knee tendons more than a flat-footed pistol squat - The bottom position is the hardest part of the rep, requiring focus on standing back up. ### Progressive Overload Strategies - Start by loading two legs on the slant until the upper body is the limiting factor, then move to single leg - Kettlebell loading is an option once bodyweight becomes too easy, but high reps near failure are key. ### Time Efficiency and Frequency - Ben Patrick maintains dunking ability with only two sets per week, totaling about five minutes of squat training weekly - One time per week is sufficient; overdoing these movements should be avoided. ### Prerequisites and Assistance - This is not a beginner movement; prerequisites must be met, and using hand support should be light, not feeling like a pull-up - Use the assisting foot in the bottom position to offload weight as a bridge to the first full rep. ### Balancing the Physique - Because the movement is quad-dominant, balance requires separately training the hips, hamstrings, and lower back - Ankle mobility must also be trained separately, even when using the slant board.