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Also known as: Internal knee drop, Knee tap squat.

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Technique

  1. Descend into a Deep squat.
  2. Rotate one knee inward until it touches or approaches the floor.
  3. Return the knee to the start and repeat with the other side.

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Form tips

  • Stay as low as possible in the squat.
Logging: Each repetition involves working both sides.

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Muscles

Flexibility

Primary

  • Glutes
  • Pelvis
  • Hamstrings
  • Hip adductors
  • Quadriceps

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements

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Progressions

e17v

Squat to 90-90

Intermediate

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Regressions

e031

Deep squat

Beginner
e0ns

Sitting straddle walk

Novice
e0nt

Sitting straddle sweep

Novice
e0nr

Sitting straddle rotating bounces

Novice
w01y

Moon salutation B

Novice
w00t

Sun salutation B simplified

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.