Half One-Leg SquatHalf One-Leg Squat
Half One-Leg Squat
Advanced Difficulty
Dynamic Exercise
Muscles Involved
Human musclesGlutesQuadricepsHamstringsCalvesShinsHip Flexors
Primary Muscles
Glutes
Quadriceps
Hamstrings
Calves
Shins
Secondary Muscles
Hip Flexors
Exercise Performance
Stand straight, with one foot flat on the floor, and the other foot up in the air in front of you. Your elevated foot should be at about the level of your opposite thigh, and the leg should be straight, or nearly so. Place your hands out in front of your chest. Bend the hip and knee of the leg which is supporting your bodyweight, until your thigh is approximately parallel with the floor. At this point, your raised foot should still be some way off the ground. Pause for a moment under tension, before driving yourself up using the power of your single leg. Keep the back flat and the heel of your supporting leg on the floor at all times.
Progressions
Beginner - 1x5 Rep
Intermediate - 2x10 Rep
Master - 2x20 Rep
Exercise Video

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