Pigeon squat (Squat with one leg crossed over)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Stand on one leg.
2. Place one ankle over the opposite knee.
3. Squat down as low as possible, pushing your working knee forward and getting your chest close to your bent leg.

Form tips

1. Aim to get your hips to dip as low as your working knee with every repetition, this getting your thigh parallel to the ground.

Similar Exercises

• Front-Staggered Squat
• Lunge knee crunch
• Corkscrew squat
• Patrick step to reverse lunge
• Butterfly squat

Equipment

• Ground (standing)