Exercise guide
Single Leg Heel Touch Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This unilateral squat variation builds exceptional lower body strength, balance, and ankle stability by isolating one leg through a deep range of motion. It specifically targets the quadriceps and glutes while demanding high levels of core engagement for stabilization.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall on one leg with your foot firmly planted and the other leg extended slightly forward.
- Engage your core and find a focal point straight ahead to maintain balance.
- Extend your arms in front of your chest to act as a counterbalance.
How to do it
- Inhale as you slowly lower your hips by bending at the knee and hip of the standing leg, keeping your weight centered.
- Descend with control until the heel of your non-working leg lightly grazes the floor in front of you.
- Exhale and drive through the mid-foot of the standing leg to return to the starting position.
- Maintain a controlled tempo, taking roughly 3 seconds for the descent and 1 second for the ascent.
Form checklist
- Keep the knee of the standing leg tracking in line with your toes, avoiding internal collapse.
- Maintain a proud chest and neutral spine throughout the entire movement.
- Ensure the heel of the standing leg stays glued to the floor at all times.
- Only lightly touch the floor with the non-working heel; do not shift any weight onto it.
Pro tips
- Focus on 'grabbing' the floor with your toes to increase foot stability and arch support.
- Imagine sitting back into a chair rather than just pushing the knee forward to maximize glute recruitment and protect the knee joint.
Make it harder
- Increase the range of motion by standing on a small platform or aerobic step.
- Hold a light weight at chest height to increase the demand on the core and lower body.
Frequently asked
- What muscles does the single leg heel touch squat work?
- The single leg heel touch squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the single leg heel touch squat?
- The single leg heel touch squat requires no equipment — just your body weight.
- Is the single leg heel touch squat good for beginners?
- The single leg heel touch squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps