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Technique

  1. Hold the bottom position of a Pistol squat.
  2. Lift the straight leg up and down repeatedly, aiming to get it as high as possible each time.

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Form tips

  • The non-working leg is straight the whole time and doesn’t touch the ground.
  • The working foot stays flat on the ground.
  • The working knee moves forwards in line with the toes.
  • Aim to keep your back straight.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Pelvis

Secondary

  • Hip adductors
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Iliacus
  • Psoas major

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Calisthenics skills
Joint movements
Kneeextension
Hipextensionflexion
trains stretches
e07v

Pistol squat

Intermediate
w02c

Patrick step to reverse lunge

Novice
e14r

Weighted pistol squat

Intermediate
e0ec

Foot-hold hand-assisted dragon squat

Intermediate
e0e9

Curtsy shrimp squat

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.