Also known as: figure-four squat, figure 4 squat, single-leg figure-four, cross-legged single-leg squat

What is Hawaiian squats?

Hawaiian squats are a hard single-leg figure-four squat where one ankle rests across the opposite knee while you lower on the standing leg. They primarily target the quadriceps and challenge balance, hip mobility, and single-leg strength.

How to Do Hawaiian squats

  1. Set your stance: Stand tall, shift weight onto the chosen leg, feet hip-width for stability. Keep core braced and chest upright before lifting the opposite foot into figure-four position.
  2. Lift into figure-four: Place the ankle of the non-working leg across the opposite knee with the lifted foot relaxed, keeping hips level and knee externally rotated gently.
  3. Brace and descend: Inhale, brace your core, push hips back slightly and bend the standing knee to lower slowly. Maintain upright torso and controlled tempo.
  4. Control depth: Lower as far as mobility allows without knee collapse or rounding the back. Stop if pain occurs; partial range is fine for progression.
  5. Drive up: Exhale and press through the heel of the standing foot to extend the knee and hip, maintaining balance and keeping the lifted leg resting.
  6. Switch sides: Reset posture between reps, switch legs methodically, and perform equal sets per side. Rest as needed to preserve form.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Hawaiian squats?

Hawaiian squats build unilateral quad strength, improve single-leg balance and hip mobility, and increase joint stability without equipment. They’re useful for sport-specific strength and correcting side-to-side imbalances when performed with controlled reps.

What common mistakes should I avoid?

Avoid letting the knee cave inward, rounding the torso, dropping too fast, or using the lifted leg to push off. Poor ankle or hip mobility and neglecting core bracing also reduce effectiveness and increase injury risk.

How can I progress or regress Hawaiian squats?

Regress by holding support (TRX or pole), reducing depth, or performing box-assisted single-leg squats. Progress with slower eccentrics, added pause at the bottom, higher reps, or moving to unassisted pistol or shrimp squat variations.