Hawaiian Squat
Hawaiian Squat Exercise Description
The Hawaiian Squat (also called a figure-four single-leg squat) is a bodyweight variation that blends single-leg strength with hip external-rotation positioning. You balance on one leg while crossing the opposite ankle over the thigh, then sit the hips back and down—much like a squat on the standing leg. This targets the quadriceps and gluteus maximus of the stance leg and challenges foot, ankle, and core stability. Many people feel a stretch sensation in the glute of the crossed leg as the hip opens into external rotation. Keep the spine neutral and the knee of the stance leg tracking in line with the toes throughout the movement for clean mechanics. ([gymnasticbodies.com](https://www.gymnasticbodies.com/exercises/hawaiian-squat/?utm_source=openai))
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head
- Stabilizing Muscles: Gluteus Medius, Longissimus, Soleus, Tibialis Posterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Hawaiian Squat Exercise
‘- Stand tall with feet hip-width, ribcage stacked over pelvis; brace lightly and set a stable foot tripod on your stance leg. ([muscleandfitness.com](https://www.muscleandfitness.com/exercise/workouts/leg-exercises/figure-four-squats/?utm_source=openai))
– Cross the other ankle over the stance-side thigh, just above the knee, creating a figure-four position. ([gymnasticbodies.com](https://www.gymnasticbodies.com/exercises/hawaiian-squat/?utm_source=openai))
– Reach the hips back and descend on the standing leg, keeping the heel down and the spine neutral. Allow the crossed knee to open outward. ([gymnasticbodies.com](https://www.gymnasticbodies.com/exercises/hawaiian-squat/?utm_source=openai))
– Keep the stance knee tracking over the toes; avoid the knee collapsing inward (valgus). Use the arms forward for counterbalance if helpful. ([muscleandfitness.com](https://www.muscleandfitness.com/exercise/workouts/leg-exercises/figure-four-squats/?utm_source=openai))
– Lower to a comfortable, controlled depth where alignment stays solid; you may feel a glute stretch on the crossed leg. ([gymnasticbodies.com](https://www.gymnasticbodies.com/exercises/hawaiian-squat/?utm_source=openai))
– Press through the midfoot/heel of the stance leg to return to standing without shifting or twisting the pelvis. Reset and maintain balance. ([muscleandfitness.com](https://www.muscleandfitness.com/exercise/workouts/leg-exercises/figure-four-squats/?utm_source=openai))
– Switch sides, matching range and control.
Hawaiian Squat Tips
‘- Stand tall with feet hip-width and ribcage stacked directly over the pelvis.
– Lightly brace your torso and establish a stable foot tripod on the stance leg before you descend.
– Cross the opposite ankle over the stance-side thigh just above the knee to create a clear figure-four position.
– As you begin the squat, reach the hips back and down on the standing leg while keeping the stance heel down.
– Maintain a neutral spine throughout the movement.
– Allow the crossed knee to open outward as the hip moves into external rotation.
– Keep the stance knee tracking over the toes and avoid letting it collapse inward.
– Extend the arms forward for counterbalance if that helps you stay controlled.
– Descend only to a comfortable, controlled depth where your alignment stays solid; note any glute stretch on the crossed leg.
– Press through the midfoot and heel of the stance leg to return to standing without shifting or twisting the pelvis.
– Switch sides and aim to match the range of motion and control on both legs.
Hawaiian Squat Beginner Introduction
The Hawaiian Squat is a bodyweight, one-leg squat variation that combines strength, balance, and hip mobility. One leg supports the body while the other leg is folded so that the ankle rests across the thigh, forming a “figure-four” shape. As the hips sink back and downward, the working leg moves through a squatting motion, emphasizing the quads and glutes on that side. The trunk stays organized over the pelvis, and the supporting foot provides a steady base, which places extra demand on the ankle and core to keep everything steady.
Because the folded leg is turned outward at the hip, many people notice a stretch through the outer hip and glute on that side as they reach the lower portion of the movement. The supporting knee travels in the same general direction as the toes for smooth, coordinated mechanics. Arms can reach forward to counterbalance, and the motion usually continues only as far as alignment remains comfortable and controlled, before rising back up through the standing leg and repeating on the opposite side.