Turkish Squat: Understanding, Benefits, How-To, and More

What is a Turkish squat?

The Turkish squat is a challenging, unilateral bodyweight exercise that emphasizes balance, stability, and deep hip mobility by requiring a slow, controlled squat on one leg while the other leg is extended forward.

Understanding the Turkish Squat

Often confused with the Turkish Get-Up due to its name, the Turkish Squat is a distinct and highly demanding lower body exercise. It is a unilateral squat variation where the practitioner performs a full squat on one leg while the other leg is extended straight out in front, parallel to the ground or slightly elevated. The defining characteristic of the Turkish squat is its slow, controlled tempo throughout both the eccentric (lowering) and concentric (lifting) phases, demanding exceptional stability from the core, hips, and ankles.

Unlike traditional bilateral squats, the Turkish squat places the entire load on a single limb, revealing and addressing muscular imbalances between sides. Its unique setup requires significant hip flexion mobility in the working leg and hip flexor strength in the extended leg to maintain its position.

Key Benefits and Muscles Worked

The Turkish squat offers a multitude of benefits that extend beyond mere strength gains, making it a valuable addition to any comprehensive training program.

Benefits:

• Enhanced Unilateral Strength: Develops powerful, balanced strength in each leg independently, crucial for athletic movements and daily activities.
• Improved Balance and Stability: The single-leg stance and slow tempo significantly challenge proprioception and the neuromuscular system's ability to stabilize the body.
• Increased Hip Mobility: The deep squat position combined with the extended leg demands excellent flexibility in the hips, particularly the hip flexors of the extended leg and the adductors/glutes of the standing leg.
• Core Strength Development: Maintaining an upright torso and preventing rotation during the movement heavily engages the entire core musculature, including the deep stabilizers.
• Reduced Muscle Imbalances: By working each leg independently, the Turkish squat helps identify and correct strength or stability disparities between the left and right sides of the body.

Muscles Worked:

The Turkish squat is a full-body exercise with a strong emphasis on the lower body and core.

• Primary Movers:
  • Quadriceps: Responsible for knee extension during the ascent and controlling knee flexion during the descent.
  • Gluteus Maximus: Powers hip extension, driving the body upward from the bottom of the squat.
  • Hamstrings: Assist the glutes in hip extension and control knee flexion.
• Stabilizers:
  • Gluteus Medius & Minimus: Crucial for hip abduction and external rotation, preventing the knee from collapsing inward (valgus collapse).
  • Adductors: Assist in stabilizing the hip joint.
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae): Essential for maintaining a neutral spine and preventing excessive torso lean or rotation.
  • Ankle Stabilizers: Maintain balance over the standing foot.
• Hip Flexors (of the extended leg): Work isometrically to keep the non-working leg straight and elevated.

How to Perform the Turkish Squat

Mastering the Turkish squat requires patience and meticulous attention to form. Focus on control throughout the entire range of motion.

1. Starting Position:

   • Stand tall with feet hip-width apart.
   • Shift your weight onto one leg (the standing leg).
   • Extend the non-standing leg straight out in front of you, keeping it roughly parallel to the floor or just off the ground. Your toes should be pointed forward, and the leg should remain straight.
   • Extend your arms forward at shoulder height for counter-balance.
   • Engage your core by bracing your abdominal muscles.

2. The Descent (Eccentric Phase):

   • Slowly begin to lower your body by bending the knee of your standing leg, as if sitting into a chair.
   • Keep your torso as upright as possible, maintaining a natural arch in your lower back.
   • Ensure your knee tracks in line with your toes, avoiding any inward or outward collapse.
   • Continue lowering until your hamstring touches your calf, or as deep as your mobility allows without compromising form. The extended leg must remain straight and elevated.

3. The Bottom Position:

   • Pause briefly, maintaining tension and balance. Your standing foot should be flat on the ground.

4. The Ascent (Concentric Phase):

   • Drive through the heel and midfoot of your standing leg to push yourself back up to the starting position.
   • Maintain control and keep the extended leg straight and elevated throughout the ascent.
   • Avoid using momentum or bouncing out of the bottom.

5. Breathing: Inhale on the descent, exhale powerfully on the ascent.

6. Tempo: Aim for a slow, deliberate tempo, such as a 3-0-3-0 count (3 seconds down, 0 second pause, 3 seconds up, 0 second pause).

Common Mistakes to Avoid

Proper form is paramount to both the effectiveness and safety of the Turkish squat. Be mindful of these common errors:

• Rushing the Movement: This is the most common mistake. Speed compromises stability, balance, and the recruitment of stabilizing muscles. The Turkish squat is about control, not speed.
• Loss of Core Engagement: Allowing the lower back to round or hyperextend indicates a lack of core stability, which can lead to spinal strain.
• Knee Valgus/Varus: The standing knee collapsing inward (valgus) or bowing outward (varus) indicates weak hip abductors/adductors or poor motor control. Focus on keeping the knee aligned with the second and third toes.
• Dropping the Extended Leg: Allowing the extended leg to drop or bend reduces the challenge on the hip flexors and alters the balance point, making the exercise easier than intended.
• Not Achieving Full Depth: While not everyone has the mobility for a full deep squat, aim for the deepest possible range of motion without pain or compromised form to maximize benefits.

Who Can Benefit from the Turkish Squat?

The Turkish squat is an advanced bodyweight exercise and is not typically recommended for beginners. It is best suited for:

• Intermediate to Advanced Fitness Enthusiasts: Those with a solid foundation in bilateral squats and lunges, good single-leg balance, and adequate hip/ankle mobility.
• Athletes: Especially those involved in sports requiring strong unilateral leg drive, balance, and agility, such as runners, martial artists, basketball players, and soccer players.
• Individuals Addressing Muscle Imbalances: It serves as an excellent diagnostic and corrective tool for unilateral strength and stability deficits.
• Those Seeking Enhanced Body Control: It significantly improves proprioception and kinesthetic awareness.

Prerequisites: Before attempting the Turkish squat, ensure you can comfortably perform:

• Standard bodyweight squats with good depth and form.
• Pistol squats (or close variations) with reasonable control.
• Single-leg Romanian deadlifts or similar balance-focused exercises.
• Good hip and ankle mobility.

Variations and Progressions

To make the Turkish squat more accessible or more challenging, consider these variations:

Easier Variations (Regressions):

• Assisted Turkish Squat: Hold onto a sturdy support (e.g., a pole, TRX straps, door frame) with one or both hands to aid balance.
• Reduced Depth: Only go as deep as you can maintain perfect form and control.
• Counterweight: Hold a light weight (e.g., a 2.5-5 lb plate) extended forward with both hands. This shifts your center of gravity slightly, making balance easier.

Harder Variations (Progressions):

• Added External Load: Hold a dumbbell or kettlebell in the goblet position, or in one hand (contralateral to the standing leg for added core challenge).
• Increased Tempo Control: Slow down the eccentric and concentric phases even further (e.g., 5-second descent, 5-second ascent).
• Unstable Surface (Advanced): Perform on a balance pad or BOSU ball (only for highly experienced individuals with exceptional balance).

Integrating the Turkish Squat into Your Training

The Turkish squat can be incorporated into your routine in several ways:

• Warm-up/Activation: As a dynamic mobility and activation drill to prepare the hips and core for heavier lifts. Perform 1-2 sets of 3-5 controlled reps per side.
• Main Strength Exercise: As a primary unilateral leg exercise on a dedicated leg day or full-body workout. Aim for 3-4 sets of 5-8 reps per leg, focusing on quality over quantity.
• Accessory Work: To complement bilateral squats, deadlifts, or Olympic lifts, enhancing stability and addressing imbalances.
• Bodyweight-Only Workouts: A staple for challenging and effective bodyweight training sessions.

Safety Considerations and When to Avoid

While highly beneficial, the Turkish squat is not suitable for everyone.

• Pre-existing Injuries: Individuals with current or chronic knee, hip, or ankle injuries should avoid this exercise unless cleared by a medical professional or physical therapist. The deep range of motion and unilateral load can exacerbate joint issues.
• Significant Balance Deficits: If you struggle significantly with basic single-leg balance, master simpler exercises first before attempting the Turkish squat to prevent falls.
• Pain: Any sharp, persistent, or increasing pain during the exercise is a clear signal to stop. Do not push through pain.
• Consult a Professional: If you have any doubts about your ability to perform the exercise safely or have underlying health conditions, consult with a qualified fitness professional or physical therapist.

Conclusion

The Turkish squat stands as a testament to the power of bodyweight training when executed with precision and control. It is far more than just a squat; it's a comprehensive movement challenge that builds not only unilateral leg strength but also exceptional balance, core stability, and hip mobility. By meticulously focusing on form and progressing intelligently, the Turkish squat can become an invaluable tool in your fitness arsenal, unlocking new levels of functional strength and body mastery.