Moves/One Foot Elevated 1.5 Squat

One Foot Elevated 1.5 Squat

ID: 265

No video uploaded

Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Floor Based, Wall Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Break at hips and knees simultaneously to initiate the descent.
  2. 2. Think of sitting between your heels rather than sitting back onto them.
  3. 3. Full foot contact with the floor — heel, arch, and ball stay grounded.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.