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Technique

  1. Perform a Pistol squat and roll onto your rounded back.
  2. Roll forward explosively.
  3. Land on the same foot and push upward to complete the concentric phase of the one leg squat.

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Form tips

  • Use the rolling momentum to return to the single leg.
  • Keep the back curved for a smooth roll.
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 (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e07v

Pistol squat

Intermediate
e14r

Weighted pistol squat

Intermediate
w016

Lunge knee crunch

Novice
w014

One-leg deadlift knee crunch

Intermediate
w02c

Patrick step to reverse lunge

Novice
e0e5

Pistol squat with leg raise

Intermediate
e0so

Sliding pistol 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.