Hawaiian Squat
Description
The Hawaiian squat is a single-leg mobility drill where you squat down on one leg with the opposite foot resting on the working knee in a figure-four position. The position deeply stretches the hip rotators and adductors while building single-leg balance and ankle mobility. It is a staple in mobility-focused training.
Muscle Group
Equipment Required
Hawaiian Squat Instructions
- Stand on your right leg with your left foot crossed and resting on your right knee.
- Keep your left ankle on top of your right thigh in a figure-four position.
- Hold your arms out in front of you for balance.
- Brace your core and pull your shoulders back.
- Sit back and squat down on your right leg as far as you can.
- Allow your torso to lean forward as you descend for balance.
- Continue down until you feel a deep stretch in your right hip.
- Drive up through your right heel to stand back up. Switch sides.
Hawaiian Squat Form & Visual
Hawaiian Squat Benefits
- Builds single-leg balance
- Deep hip rotator and adductor stretch
- Improves ankle mobility
- Develops single-leg strength
- Useful mobility drill
- No equipment required
Hawaiian Squat Muscles Worked
- Gluteus maximus
- Adductors
- Quadriceps
- Hip flexors
- Piriformis
Hawaiian Squat Variations & Alternatives
- Pistol Squat
- Cossack Squat
- Single Leg Squat
- Figure Four Stretch
