Single-Leg Touchdown Squat

strengthenkneeintermediateactive

Content last reviewed: 2026-07-18

3 × 10 reps per side

Single-Leg Touchdown Squat demonstration

How to do it

Stand on one leg on a rigid, non-slip platform beside a stable support.
With your free leg hovering off the side, bend the standing knee to lower your body under control.
Lightly tap your free-side heel toward the floor while keeping the standing knee tracking over your foot.
Drive back up to standing; increase height gradually only while alignment remains controlled.

Form cues

Keep a tripod foot and track the knee toward the second or third toe.
Keep the pelvis level — lower by bending the standing leg, not by dropping the free hip.
Begin at a height that permits a light heel tap and stop for knee pain or loss of alignment.

Muscles worked

quadriceps — anatomical illustration — quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus medius — anatomical illustration — gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

core stabilizers — anatomical illustration — core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: quadriceps, gluteus maximus, gluteus medius, ankle stabilizers, core stabilizers

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