Kickstand Squat

Hip|Knee
Setup Instructions

Stand in a staggered stance with one foot forward and the other foot lightly touching the floor in front of you. Most of your weight should be on the back (working) leg. Keep your chest tall and your arms relaxed at your sides.

How To Perform

Slowly bend your back knee to lower your body toward the floor. Allow the front leg to assist lightly for balance while keeping most of your weight on the working leg. Lower as far as comfortable while maintaining control and alignment. Push through the working foot to return to standing.

Dosage
3–4 sets, 6–10 repetitions per side, Rest 60–90 seconds between sets
Key Cues
  • Keep most of your weight on the working leg
  • Keep your chest tall
  • Lower with control
  • Push through the working foot to stand
Exercise Purpose
This exercise strengthens one leg while allowing light support from the opposite leg. It helps improve lower-body strength, alignment, and control while preparing the body for full single-leg movements.
When To Use
This exercise is useful when progressing from bilateral strength exercises toward single-leg movements while maintaining balance and control.
Common Mistakes
  • Shifting too much weight onto the assisting leg
  • Knee collapsing inward
  • Leaning excessively forward
  • Losing balance during the movement
Progress When
  • You can perform all repetitions with good control
  • The movement feels stable and balanced
  • You are ready to perform full single-leg movements
Regress If
  • Pain increases during the movement
  • You cannot control the lowering phase
  • You lose balance during the exercise