SquatBW
The full single-leg squat to depth with the free leg extended straight out in front, unassisted. One of the most demanding bodyweight strength/mobility/balance movements in the calisthenics canon.
Demo: Exercise Tutorial
Sets
3
Reps
4-6 per side
Rest
1:30
Contraindications
Extreme single-leg knee and ankle flexion demand — not appropriate for those with knee pain, limited ankle mobility, or early rehab stages. Master assisted progressions first.Setup
Stand tall on one leg, arms extended forward for counterbalance, the other leg raised straight in front.
Execution
- 1Keep the extended leg straight and off the ground throughout
- 2Lower under full control, arms reaching forward
- 3Descend all the way to full depth (hamstring to calf)
- 4Pause briefly at the bottom
- 5Drive up through the whole foot to standing
Key cues
- Arms reach forward as a counterbalance
- Sit down between the hips, not back
- Extended leg stays straight and elevated
- Push through the whole working foot
- Control every inch of the descent
Common faults
- Heel lifting off the floor
- Extended leg bending or dropping
- Losing balance and falling to the side
- Rushing the descent, losing control
- Insufficient ankle dorsiflexion causing compensation
Tweaks
- Add a weight held in front (weighted pistol) once bodyweight is solid
- Try eccentric-only pistols for strength building
- Practice ankle mobility drills to improve depth
Regressions
Progressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Hip Flexors, Core, Ankles, Calves
Notes
Widely regarded as one of the best benchmark tests of unilateral leg strength, mobility, and balance combined.
Sources
Attribution: Squat University / Dr. Aaron Horschig