Fragon
Bodyweight single-leg squat with rear foot on raised surface
- Level
- Intermediate
- Movement
- Split squat · Standing
- Tracks
- Reps only
Works
Quadriceps Glutes Hamstrings Calves Abdominals
How to do it
- Stand on one leg with the other foot resting on a raised surface behind you.
- Keep your torso upright and core braced throughout the movement.
- Lower your hips by bending the standing knee until the thigh is parallel to the floor.
- Ensure the standing knee tracks in line with your toes.
- Drive through the mid-foot of the standing leg to return to the start.
Common mistakes
- Letting the standing knee collapse inward toward the centerline.
- Leaning the torso too far forward during the descent.
- Rising onto the toes instead of driving through the heel.
- Dropping the hips unevenly or rotating the pelvis.
Tips
- Keep the weight centered on the heel and mid-foot of the working leg.
- Maintain a tall chest to prevent excessive forward leaning.
- Focus on pushing the knee of the working leg outward.
Details
- Base movement
- Split squat
- Legs
- One
- Body position
- Standing
- What is raised
- Rear foot elevated
