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.

Source: Agatsu · Agatsu Fitness Challenge-Hawaiian Squat

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.