Single Leg Heel Touch Squat

A functional unilateral squat that emphasizes knee stability and glute control. It improves balance and corrects side-to-side muscle discrepancies.

Exercise Details

Level: Intermediate
Body Area: lower
Type: squat
Mechanics: Compound
Movement: Unilateral

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand on one leg on a low box or step. Maintain a neutral spine and keep your core braced. Arms can be extended for balance.

Instructions

1. Lower your hips back and down on the standing leg.
2. Reach the opposite heel toward the floor in front of you.
3. Touch the floor lightly without shifting weight.
4. Drive back up to the start.
5. Maintain knee alignment.

Common Mistakes

1. Knee collapsing inward.
2. Rounding the lumbar spine.
3. Putting weight on the touching heel.

Alternative Exercises

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Sumo Squat

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Static Lunge Kick

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Squat On Bosu Ball

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Squat Mobility Complex

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Squat

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