> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Foot-to-shin squat
> Intermediate · Dynamic · Bilateral. Strength, balance
Also known as: Foot on shin squat.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Video length** | 23 s |
## Technique
1. The base lies face up with the hips and knees at 90 degrees.
2. The flyer stands at the base's feet, facing the base, and takes a Clasped hand grip.
3. The flyer places one foot on the base's shin, and the base lifts the flyer over their Box so the flyer can raise the grounded leg onto the base's other shin. Release the hand grip once stable.
4. The flyer performs a squat, engaging the Core and Glutes to bend the knees to 90 degrees, then straightens to stand.
5. To exit, re-grip the hands so the flyer can step down safely.
## Form tips
* The base pushes into the flyer's feet with the shins and adducts the thighs to keep the alignment.
* The flyer also adducts the legs to stay stable.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
- Hip adductors
- Pelvis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Regressions
Novice
Intermediate
Novice
Novice
Intermediate
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/foot-to-shin-squat-e0lr). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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