Hawaiian Squat
The Hawaiian Squat is a single leg squat progression that builds strength in the quads and glutes while also demanding mobility through the piriformis and achilles.
- Type Of Exercise: Strength
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Moderate
- Equipment: Body Only
Hawaiian Squat
- Begin standing tall. Bring your right knee up and out to the side, and place your right foot on your thigh, above your left knee.
- Balancing on only your left leg, squat down until your hips are level with your left knee.
- As you descend, allow your right knee to drop and right hip to open.
- You should feel an increasing stretch in your right glute the lower you go.
- At the bottom of the squat, your right leg should still be crossed over your left, thigh and shin parallel to the floor, inner thigh facing up.
- Enjoy the stretch momentarily and ascend back to the top, fully straightening your left knee.
- Repeat for reps and switch sides.
- Exercise: Speed Skater Squat
- Type of Exercise: Strength
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Moderate
- Equipment: Body Only
- Exercise: Shoulder Bridge Leg Curl
- Type of Exercise: Strength
- Muscles: Hamstrings, Glutes
- Difficulty: Moderate
- Equipment: Slider
