SquatBW
Single-leg squat where the non-working leg bends behind the body (holding the ankle/foot) instead of extending forward like the pistol. Demands extreme quad/hip flexor mobility and knee control — considered by many harder than the pistol squat.
Demo: Exercise Tutorial
Sets
3
Reps
3-5 per side
Rest
1:30
Contraindications
Extreme knee flexion and hip flexor stretch demand — not appropriate for those with knee pain or limited hip flexor flexibility; a highly advanced movement.Setup
Stand on one leg, holding the other foot/ankle behind the body with the same-side hand.
Execution
- 1Keep the rear foot held behind the body throughout
- 2Lower under control, letting the rear knee travel toward the floor
- 3Reach maximum comfortable depth without the rear knee touching down
- 4Keep the torso as upright as possible
- 5Drive up through the working leg to stand
Key cues
- Hold the rear foot securely the whole rep
- Chest stays tall
- Working knee tracks over the toes
- Control the descent fully
- Rear knee hovers just above the floor at the bottom
Common faults
- Losing grip on the rear foot mid-rep
- Rear knee slamming the floor
- Excessive forward torso lean
- Working knee caving inward
- Rushing before adequate hip flexor mobility is developed
Tweaks
- Use a slight touch-down assist at the bottom while learning
- Hold a wall or rack for balance while progressing
- Add slight weight once bodyweight reps are mastered
Regressions
Progressions
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Hip Flexors, Core, Ankles
Notes
Often considered harder than the pistol squat due to the greater knee flexion angle and hip flexor mobility demand on the rear leg.
Sources
- How to Pistol Squat (EASIEST METHOD) — includes shrimp squat progression discussion
- How to Do Weighted Pistol Squats - 3 AMAZING Tips!
Attribution: Calisthenics strength training canon