Hawaiian Squat

The Hawaiian Squat is a single leg squat progression that builds strength in the quads and glutes while also demanding mobility through the piriformis and achilles.

• Type Of Exercise: Strength
• Muscles: Quadriceps, Glutes, Hips, Hamstrings
• Difficulty: Moderate
• Equipment: Body Only

Hawaiian Squat

1. Begin standing tall. Bring your right knee up and out to the side, and place your right foot on your thigh, above your left knee.
2. Balancing on only your left leg, squat down until your hips are level with your left knee.
3. As you descend, allow your right knee to drop and right hip to open.
4. You should feel an increasing stretch in your right glute the lower you go.
5. At the bottom of the squat, your right leg should still be crossed over your left, thigh and shin parallel to the floor, inner thigh facing up.
6. Enjoy the stretch momentarily and ascend back to the top, fully straightening your left knee.
7. Repeat for reps and switch sides.

• Exercise: Speed Skater Squat
• Type of Exercise: Strength
• Muscles: Quadriceps, Glutes, Hips, Hamstrings
• Difficulty: Moderate
• Equipment: Body Only

• Exercise: Shoulder Bridge Leg Curl
• Type of Exercise: Strength
• Muscles: Hamstrings, Glutes
• Difficulty: Moderate
• Equipment: Slider