---
title: Hawaiian Squat
skill: perform a single-crossed-leg squat with control and balance
track: reps
tags:
- legs
- balance
image: hawaiian-squat.mp4
image_source: https://youtu.be/Tm9u4Lahm7s
image_credit: CrossFit Ballymena
image_credit_url: https://www.youtube.com/@CrossFitBallymena
image_title: Hawaiian Squat
image_clip: https://youtu.be/Tm9u4Lahm7s?0:20.8-0:25.5
prerequisite: pistol-squat
authors:
- renec112
published: 2026-11-08
---

## What this exercise is
This is a single-leg squat that challenges your leg strength, balance, and control. You lower your body slowly on one leg, training your legs and core.

https://youtu.be/2Ex2OV9DyoQ?0:08-0:13

## How to do it
1.  **Starting position:** Stand tall on one leg. Extend your other leg forward to the side for balance on the knee. Keep your chest up and gaze forward.
2.  **The movement:** Slowly bend your standing knee, lowering your body with control. Keep your back straight and core engaged throughout the descent. The goal is a slow, controlled movement, not necessarily maximum depth.
3.  **The finish:** Lower yourself as far as you can without pain or losing control. Then, push through your standing heel to return to the starting position.

## Common mistakes
-   **Going too fast or jerky:** This move is about control. Rushing through it can lead to instability and potential injury. Focus on a slow, deliberate descent and ascent.
-   **Pushing through knee pain:** If you feel pain in your knee, stop immediately. You don't need to go all the way down. Work within your pain-free range of motion.
-   **Losing balance:** Use your arms for counterbalance. If you're struggling, try holding onto a stable object lightly for support.