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Hawaiian squat

The Hawaian Squats represent a challenging variation of single-leg squats that you don't come across too often in the gym. The following information provides you with guidance on the optimal body position and execution of the movement.

Body position

Initiate the Hawaian Squats in an upright stance. The supporting leg is firmly planted on the ground and nearly fully extended. Lift the other leg and place the foot above the knee of the supporting leg. Keep your gaze forward, and the lower back forms a slight arch. Now, raise both arms overhead and extend them in front of your body. Engage all muscles and prepare for the first repetition of the Hawaian Squats.

Movement execution

Bend the supporting leg to the point where you almost touch the ground. You can halt the downward movement as soon as your supporting foot would no longer firmly touch the ground. Keep the arms extended, and pay attention to maintaining a slight arch in the lower back. The back remains straight, allowing for a slight forward tilt. Once you reach the bottom, pause briefly and initiate the upward movement while exhaling. Press the supporting leg back up, returning to the upright starting position.

Stressed muscles and common mistakes

For further details on the engaged muscles and frequently occurring errors during the execution of the Hawaian Squat, you can find information on the website dedicated to single-leg squats.