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Technique

  1. Start in a declined Downward dog with your feet on a raised surface.
  2. Lift one leg into the air.
  3. Bend the knee of your supporting leg to lower your hips toward the floor, then push back to the start.

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Form tips

  • Keep your shoulders pushed away from your ears and your core engaged.
  • Control the descent to avoid jerky movements.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Quadriceps

Secondary

  • Pelvis
  • Legs
  • Glutes
  • Hamstrings
  • Hip adductors
Flexibility

Secondary

  • Glutes
  • Hamstrings
  • Chest
  • Back
  • Legs
  • Hip adductors
  • Pelvis
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gastrocnemius
  • Soleus
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Kneeextension
Ankledorsiflexionplantarflexion
trains stretches

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Regressions

e17k

Downward dog one-leg squat

Intermediate
e15u

Decline downward dog squat

Novice
e17j

Downward dog squat

Novice
e0sv

Assisted deep lunge

Beginner
e0sp

Incline lunge

Beginner
e0su

Assisted incline lunge

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.