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Technique

  1. Stand on one leg on top of a low step.
  2. Bend the working knee to lower the opposite heel toward the ground.
  3. Touch the heel to the floor and immediately return to an upright position.

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Form tips

  • Control the descent to touch the floor delicately.
  • Do not rest weight on the leg that descends.
  • Keep the non working leg vertical
Logging: Repetitions done on one side.

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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

Step platform
Step platform

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e0ey

Touchdown squat

Intermediate
e19s

Quarter pistol squat touchdown

Novice
e19x

Slanted quarter pistol squat

Novice
e19t

Weighted quarter pistol squat touchdown

Novice
e19v

Partial one-leg sissy squat

Intermediate
e19y

Weighted slanted quarter pistol 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.