> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Rolling pistol squat
> Intermediate · Dynamic · Unilateral. Strength, balance, cardio
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 22 s |
## 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.
## 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.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
- Pelvis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
* Iliacus
* Psoas major
## Equipment
## Appears in
## Progressions
Intermediate
Intermediate
Novice
Intermediate
Novice
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/rolling-pistol-squat-e16x). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
