SquatBW
An advanced single-leg squat where the non-working leg is held elevated to the side/front on an elevated surface (or fully airborne), combining pistol-like mechanics with extreme range and control demands. Among the most difficult bodyweight leg exercises.
Demo: Exercise Tutorial
Sets
2
Reps
2-4 per side
Rest
2 min
Contraindications
Extremely advanced — very high joint and balance demand. Only for trainees who have mastered full pistol squats and shrimp squats with excellent control.Setup
Stand on one leg near a bench/box; the other leg rests on top of the elevated surface, extended.
Execution
- 1Keep the elevated leg straight and resting lightly on the surface
- 2Lower the working leg under control to full depth
- 3Keep the torso upright and controlled
- 4Reach maximum depth without losing balance
- 5Drive up through the working leg to standing
Key cues
- Keep the elevated leg light on the surface, not pushing off it
- Chest tall throughout
- Working knee tracks over the toes
- Control every inch of the range
- Only progress once shrimp squats and full pistols are mastered
Common faults
- Using the elevated leg to assist the lift
- Losing balance and falling
- Working knee caving inward
- Rushing the descent
- Attempting before adequate strength/mobility base
Tweaks
- Lower the elevation height as strength improves
- Use light touch support (wall/rack) while learning
- Combine with mobility work for hips/ankles between sets
Regressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Hip Flexors, Core, Ankles
Notes
The pinnacle progression in the single-leg squat family — reserved for elite bodyweight athletes.
Sources
Attribution: Calisthenics strength training canon