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Technique

  1. Balance on one leg, with your foot in the center of a Wobble balance board.
  2. Perform a Pistol squat while balancing on the board, aiming to complete the exercise without touching the ground with the edge of the Wobble balance board.

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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 board.
  • 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

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Iliacus
  • Psoas major
  • Flexor digitorum brevis
  • Flexor digitorum longus
  • Flexor hallucis longus
  • Flexor hallucis brevis

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Equipment

Wobble balance board
Wobble balance board

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Appears in

Calisthenics skills
Joint movements
Kneeextension
Hipextension
FootToes flexion
trains stretches
e12a

Band-resisted pistol squat

Advanced
e19z

Slanted pistol squat

Intermediate
e01c

Advanced shrimp squat

Advanced
e14r

Weighted pistol squat

Intermediate
e07v

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.