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Technique

  1. Partners stand facing each other, gripping each other’s wrists.
  2. Both lift the same leg at the same time (both left, then both right).
  3. Leaning back to counterbalance each other’s weight, both perform a pistol squat by bending the planted leg.
  4. Switch legs to work both sides evenly.

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Form tips

  • Work with each other rather than against each other, using the partner as leverage and avoiding pulling one person up (which can happen if there is a difference in leg strength).

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Exercise Partner
Exercise Partner

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Appears in

Calisthenics skills
Other disciplines
Joint movements
Kneeextension
Hipextension
trains stretches

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Regressions

e0md

Double squat

Beginner
e0lp

Shin on foot squat

Intermediate
e0lr

Foot-to-shin squat

Intermediate
e0lv

Front plank squat

Novice
e0n4

Hip stand

Novice
e0lw

Low bird squat

Intermediate
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