A deep side-to-side squat where you sink onto one leg while the other stays straight with toes up. Builds single-leg strength and mobility in the quads, glutes and adductors.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand in a very wide stance with toes turned slightly out, arms extended in front for balance or holding a light weight at the chest.
Shift your weight to one side and bend that knee, sitting down into the hip.
Keep the other leg straight and let its toes point up as you go deeper.
Descend as low as you can with the working heel flat and spine neutral.
Push through the bent leg to return to the middle, then repeat to the other side.
Breathing: Inhale as you sink to the side, exhale as you return.
Working heel down
Straight leg, toes up
Sit into the hip
Working heel lifting
Rounding the back to reach depth
Bent knee caving in
Only go as deep as your hips and knees comfortably allow; depth improves with practice.
Hold a support for balance when learning.