Technique
- Anchor a Long resistance band under your feet and place it around your neck.
- Perform a Pistol squat by squatting on one leg while the other is extended forward.
- Push through the heel down to raise yourself back up against the band resistance
Form tips
- Use the band to maintain a slow and controlled tempo.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
- Pelvis
Secondary
- Hip adductors
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Iliacus
- Psoas major
Equipment
Appears in
Calisthenics skills
Progressions
Jumping pistol squat
Advanced
Regressions
Pistol squat
Intermediate
Weighted pistol squat
Intermediate
Variations
Pistol squat
Intermediate
Weighted pistol squat
Intermediate
Slanted pistol squat
Intermediate
View Similar Exercises
View Similar Exercises
Wobble board pistol squat
Advanced
Pistol squat with leg raise
Intermediate
Rolling pistol squat
Intermediate
Patrick step to reverse lunge
Novice
Advanced shrimp squat
Advanced
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