Technique
- Take a very wide stance.
- Squat down to one side as low as possible while keeping the other leg fully straight.
- Maintain an upright torso throughout the movement.
Form tips
- Keep the straight leg’s foot flat or the toes pointed upward with the heel grounded.
Logging: Each repetition involves working both sides.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
- Hip adductors
Secondary
- Pelvis
- Legs
Flexibility
Secondary
- Glutes
- Hamstrings
- Hip adductors
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Flexibility
Progressions
Pistol squat
Intermediate
Archer squat floor slap
Intermediate
Weighted pistol squat
Intermediate
Regressions
Deep squat
Beginner
Half archer squat
Novice
Crouching stance
Novice
Side-Staggered Squat
Novice
Deep squat hold
Beginner
View Similar Exercises
View Similar Exercises
Low side-to-side squat
Intermediate
One-leg hold
Intermediate
Deep lunge
Novice
Half moon pose
Intermediate
Hip airplane
Intermediate
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.