Single-leg knee-tap squat

The single-leg knee-tap squat is a single-leg squat variation that involves “floating” the back leg over the ground on the descent until touching just the knee to the ground or a pad. It is similar to a lunge, but without touching the back foot to the ground. It is an intense strength and coordination challenge that can work in any strength- or athleticism-focused workout.


  1. Builds serious strength in the glutes, quads, and core
  2. Works for many people who find pistol squats painful or uncomfortable
  3. Can be regressed by lowering to a box or step
  4. Can be progressed by holding weights in a front-racked position

Single-leg knee-tap squat Images


Single-leg knee-tap squat Instructions

Single-leg knee-tap squat muscle diagram
  1. Begin with a pad or BOSU ball placed directly behind you and your feet hip-width apart.
  2. Transition your weight to your dominate leg and lift the opposite leg slightly off the floor. Keep your neck neutral and maintain a straight back. This will be your starting position.
  3. Slowly descend by pushing your hips and butts backwards. Continue descending until the knee of your bent and raised leg lightly touches the pad or BOSU ball.
  4. Upon contact, push through the heel of your stationary leg and return to the starting position. This is one repetition.
  5. Repeat for the recommended number of repetitions and then switch legs.