Choose your tier — the progressions run from assisted lunges through to the dragon squat. Squat on one leg through the full range for your tier, keeping your heel down and knee tracking over your toes. Stand fully between reps. Repeat for max reps.

Declare your tier before starting. All reps on the same leg. Full depth for your tier and a full stand between reps. The free leg must not touch the ground mid-rep (where the tier requires it). Most reps at your tier wins; a higher tier always outranks a lower one.

Difficulty tier + repetitions