What is Hawaiian squats?

Hawaiian squats are a hard single-leg bodyweight squat where one ankle rests over the opposite knee while you lower and rise on the standing leg. They primarily target the quadriceps and also challenge balance, hip mobility, and core stability, suitable for advanced trainees with good joint control.

How to Do Hawaiian squats

  1. Setup stance: Stand tall on one leg, place the opposite ankle across the standing knee in a figure-four, keep hips level and chest upright to prepare.
  2. Brace core: Engage your core and squeeze glutes to stabilize the pelvis; maintain a neutral spine and avoid leaning forward during the descent.
  3. Initiate squat: Hinge at the hips and bend the standing knee, lowering slowly as far as mobility allows while keeping the lifted foot resting on the knee.
  4. Control depth: Move with control—avoid dropping quickly. Stop if you feel knee pain or loss of balance; use a chair for assisted support if needed.
  5. Drive up: Press through the heel of the standing foot to return upright, keeping chest lifted and the knee tracking over toes; repeat and switch sides.

Muscle Groups

Quadriceps

Description

Stand tall and lift one foot, placing its ankle across the opposite knee to form a figure-four position. Engage your core and keep your chest upright as you squat down on the standing leg, lowering with control as far as your mobility allows. The lifted leg stays resting on the knee throughout. Once you reach your limit, push back up through the standing leg. Repeat and switch sides.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hawaiian squats?

Hawaiian squats strengthen the quadriceps while improving single-leg balance, hip mobility, and core stability. They address unilateral strength imbalances and develop controlled, functional leg strength without equipment.

What are common mistakes with Hawaiian squats?

Common errors include letting the standing knee collapse inward, rounding the spine, using momentum, and dropping too fast. Focus on knee tracking, controlled tempo, upright torso, and adequate mobility to reduce injury risk.

How can I progress or regress Hawaiian squats?

Regress by holding a support, reducing depth, or using a box for partial range. Progress with slow eccentrics, pauses at depth, added weight (vest), or advance toward pistol squats and loaded split-squat variations.