Technique
- Stand on one leg on a step or yoga blocks.
- Bend the working knee to lower the free leg’s heel toward the floor.
- Lightly touch the ground and immediately push back to a standing position.
Form tips
- Control the descent to barely graze the floor with your heel.
- Do not shift weight onto the descending leg.
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 quarter pistol squat touchdown
Novice
Patrick step to reverse lunge
Novice
Regressions
Deep squat
Beginner
Variations
Quarter pistol squat
Novice
Weighted quarter pistol squat touchdown
Novice
View Similar Exercises
View Similar Exercises
Stepper touchdown squat
Novice
Partial one-leg sissy squat
Intermediate
Slanted quarter pistol squat
Novice
Weighted lunge
Novice
Weighted slanted quarter pistol squat
Novice
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