Legs Advanced
Rank #68 of 100
Pistol Squat
A full single-leg squat with the other leg held out straight — the hallmark of bodyweight lower-body strength and mobility.
- Equipment
- None
- Focus
- Squat, lunge and jump
Muscles worked
- Quads
- Glutes
- Hamstrings
- Core
How to do it well
- 1 Extend the free leg forward and reach the arms out.
- 2 Sit all the way down over the working heel.
- 3 Hold a support or counterweight while learning.
More legs work
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Advanced #69
Shrimp Squat
A single-leg squat where the rear foot is held behind you, lowering the back knee to the floor — a quad-dominant alternative to the pistol.
Quads Glutes Core
Legs
Advanced #74
Nordic Hamstring Curl
Kneeling with the ankles pinned, you lower the rigid body forward using only the hamstrings — elite eccentric hamstring strength.
Hamstrings Glutes
Legs
Advanced #79
Sissy Squat
Leaning back and bending only at the knees, you stretch the quads under load — an intense quad isolation movement.
Quads