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