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Also known as: Baby grasshopper pose, Bala Parsva Bhuja Dandasana.

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Technique

  1. Cross one leg behind the standing one.
  2. Grab the crossing leg with the opposite hand.
  3. Start squatting down and place the other hand behind for support.
  4. Aim to go all the way down, until your hamstrings touch your calf in the squatting leg.
  5. Aim to keep the held 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

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e0gy

Foot-hold dragon squat

Advanced
e0py

Hand-assisted dragon squat

Advanced

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Regressions

e0e8

Sitting piriformis leg raise

Beginner
e0x1

Sitting piriformis leg raise hold

Beginner
e0ac

Shrimp squat

Intermediate
e0e9

Curtsy shrimp squat

Intermediate
e01c

Advanced shrimp squat

Advanced
e0e5

Pistol squat with leg raise

Intermediate
e07v

Pistol squat

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.