Single Leg Heel Touch Squat
Description
The single-leg heel touch squat is a pistol squat progression where you stand on one leg on a box or step, squat down, and lightly touch the heel of your free leg to the floor below the box before standing back up. It builds single-leg strength through a controlled range of motion.
Muscle Group
Equipment Required
Single Leg Heel Touch Squat Instructions
- Stand on one leg on a box or step (12 to 20 inches high).
- Extend your free leg forward off the edge of the box.
- Squat down on your standing leg slowly and with control.
- Continue until the heel of your free leg lightly touches the floor.
- Drive through your standing foot to stand back up.
- Complete reps, then switch legs.
- Adjust box height for difficulty — taller box means more range.
- Aim for 6 to 10 reps per leg.
Single Leg Heel Touch Squat Form & Visual
Single Leg Heel Touch Squat Benefits
- Excellent pistol squat progression
- Controlled range of motion via box height
- Builds single-leg squat strength
- Develops balance and control
- No equipment needed besides a box
- Scalable by adjusting box height
Single Leg Heel Touch Squat Muscles Worked
- Quadriceps (standing leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Calves
Single Leg Heel Touch Squat Variations & Alternatives
- Pistol Squat (full)
- Supported Squat
- DB Single-Leg Squat
- Shrimp Squat
- Single-Leg Squat to Box
