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Technique

  1. Stand on one leg on a slightly elevated surface (the lower to the ground, the harder it will get).
  2. Cross one leg behind the standing one and squat down.
  3. Aim to go all the way down, until your hamstrings touch your calf in the squatting leg.
  4. Aim to keep the other leg straight out and not touching the ground.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

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

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Equipment

Plyo Box
Plyo Box

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e0ea

Dragon squat

Advanced
e10g

Elevated pistol squat

Intermediate
e15r

No-touch step up

Intermediate
e0gy

Foot-hold dragon squat

Advanced
e01c

Advanced shrimp squat

Advanced
e0py

Hand-assisted dragon squat

Advanced
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.