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Technique

  1. Stand up and cross one leg behind the other.
  2. Bend the front leg until the back knee is just slightly over the ground.
  3. Stand back up while bringing the back leg to the starting position.

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Form tips

  • When squatting down, the back knee should be on the outside of the front foot.
  • Most of your weight should be on the front leg.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

w027

Lunge triplet

Intermediate

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Regressions

e0k3

Reverse lunge

Novice
e048

Half pistol squat

Intermediate
e0ux

Extended side angle pose

Novice
e0q2

Kneeling lunge lifts

Novice
e02o

Close squat

Novice
e0sq

Side-Staggered Squat

Novice
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.