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Also known as: Squat with one leg crossed over.

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Technique

  1. Stand on one leg.
  2. Place one ankle over the opposite knee.
  3. Squat down as low as possible, pushing your working knee forward and getting your chest close to your bent leg.

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Form tips

  • Aim to get your hips to dip as low as your working knee with every repetition, this getting your thigh parallel to the ground.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
Flexibility

Primary

  • Glutes

Secondary

  • Pelvis
  • Hamstrings
  • 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

Flexibility
Joint movements
Hipexternal rotation
trains stretches

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Regressions

e0e6

Lying piriformis stretch

Beginner
e0w7

Bent-leg pigeon

Novice
e0sr

Front-Staggered Squat

Novice
w016

Lunge knee crunch

Novice
e0q7

Corkscrew squat

Intermediate
w02c

Patrick step to reverse lunge

Novice
e0q6

Butterfly 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.