Technique
- Stand on one leg on a low step with the other leg straight in front
- Bend your standing knee and lift your heel to lower yourself partially toward the ground until the other heel lightly touches the floor.
- Return to the upright position by extending the knee
Form tips
- Push your knee forward while leaning back, keeping your torso aligned with your thighs.
- Avoid bending at the hips.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Iliacus
- Psoas major
Equipment
Appears in
Progressions
Weighted partial one-leg sissy squat
Advanced
Regressions
Slanted quarter pistol squat
Novice
Variations
Weighted partial one-leg sissy squat
Advanced
View Similar Exercises
View Similar Exercises
Weighted quarter pistol squat touchdown
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Quarter pistol squat touchdown
Novice
Stepper touchdown squat
Novice
Pistol squat with leg raise
Intermediate
Weighted pistol squat
Intermediate
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