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Also known as: Assisted split sissy squat.

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Technique

  1. Take one big step forward, lean back and touch your back ankle with the opposite hand.
  2. Hold on to a support with the other hand for balance.
  3. The back knee bends, but does not pivot (the knee should keep facing forward).
  4. Keep the front leg as straight as possible.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
Flexibility

Secondary

  • Pelvis
  • Quadriceps
  • Hip adductors
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Flexibility
Joint movements
Hipextensionflexion
trains stretches

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Progressions

e0o0

Diagonal stretch

Intermediate
e11r

Assisted ring lunge

Novice
e0ft

Warrior 3

Novice
e0er

Back scale

Novice
e0it

Bow stance

Beginner
e0fs

Warrior 1

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.