Technique
- Cross one leg behind the standing one and squat down.
- Aim to go all the way down, until your hamstrings touch your calf in the squatting leg.
- Aim to keep the other leg straight out and not touching the ground.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Regressions
Elevated dragon squat
Advanced
Foot-hold dragon squat
Advanced
Hand-assisted dragon squat
Advanced
View Similar Exercises
View Similar Exercises
Advanced shrimp squat
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Shrimp squat
Intermediate
Curtsy shrimp squat
Intermediate
Foot-hold hand-assisted dragon squat
Intermediate
Single-leg lunge
Intermediate
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