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Also known as: Uneven squat.

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Technique

  1. Stand up straight with one foot flat on the floor and the other resting on a slider in front of you.
  2. Slowly lower yourself down, bending at the hip and knee.
  3. Pause in the bottom and smoothly bring your self back up.
Logging: Repetitions done on one side.
Risks
  • It’s easy to tip over backwards, so make sure you have clear space behind you.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

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

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Equipment

Slider
Slider

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Appears in

Calisthenics skills
Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e07v

Pistol squat

Intermediate
e14r

Weighted pistol squat

Intermediate
e15r

No-touch step up

Intermediate
e10g

Elevated pistol squat

Intermediate
e11q

Ring Lunge

Intermediate
e133

Weighted bulgarian split squat

Intermediate
e0al

Single-leg lunge

Intermediate
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.