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Hawaian Squat

Hawaian Squat

The Hawaiian Squat is a dynamic lower body exercise that targets multiple muscle groups, including the glutes, quadriceps, hamstrings, and calves. It is a variation of the traditional squat and adds an extra challenge to your workout routine. This exercise requires you to stand with your feet slightly wider than hip-width apart, toes pointed slightly outward. Keeping your core engaged and chest lifted, you will lower your hips down towards the ground by bending at the knees. As you descend into the squat, you will lift one heel off the ground while keeping the other foot firmly planted. This movement mimics a traditional Hawaiian hula dance step, hence the name of the exercise. By performing the Hawaiian Squat, you can strengthen and tone your lower body muscles while also improving your balance and stability. This exercise puts additional emphasis on the glutes and inner thighs, helping you develop a stronger and more sculpted lower body. It can be incorporated into your leg day routine or used as a stand-alone exercise to mix things up and challenge your body in new ways. Including the Hawaiian Squat in your fitness routine can also help improve your overall athleticism and functional movement patterns. Squatting exercises, in general, are beneficial for enhancing everyday movements like bending down, picking up objects, and performing various activities with ease. By regularly incorporating this exercise into your workouts, you can work towards achieving stronger, more toned legs while also promoting better overall physical fitness.


  • Start by standing upright with your feet shoulder-width apart, toes pointing forward.
  • Step forward with your left foot, as if you were taking a long stride.
  • As you step forward, lower your body by bending both knees until your left thigh is parallel to the ground.
  • Make sure your right knee is slightly above the floor, but not touching it.
  • Keep your back straight, chest up, and core engaged throughout the exercise.
  • Push through your left heel to return to the starting position.
  • Repeat the same steps with your right foot stepping forward.
  • Continue alternating between left and right foot for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire exercise.
  • Engage your core muscles to stabilize your body.
  • Start with a lighter weight to ensure proper technique and gradually increase the weight as you progress.
  • Breathe deeply and exhale as you rise back up from the squat position.
  • Include a variety of other leg exercises to target all the major muscle groups.
  • Take rest days to allow your muscles to recover and repair.
  • Ensure you have a balanced diet with enough protein, carbohydrates, and healthy fats to support your muscle growth and recovery.
  • Stay hydrated before, during, and after your workout.
  • Listen to your body's signals and don't push through pain or discomfort.
  • Consult with a fitness professional to ensure you're performing the exercise correctly and to receive personalized advice.

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