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Technique

  1. Place the raised platform behind you, stand up straight and lift one leg off the ground.
  2. Squat down slowly on one leg until you’re lightly touching (not sitting down) the raised platform.
  3. Pause and smoothly bring yourself back up.
Logging: Repetitions done on one side.
Risks
  • Make sure the raised platform is sturdy enough in case you sit onto it.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

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

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e048

Half pistol squat

Intermediate
e0ey

Touchdown squat

Intermediate
e0sv

Assisted deep lunge

Beginner
e0sp

Incline lunge

Beginner
e0bb

Step up

Novice
e02b

Bulgarian split squat

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.