Assisted pistol squat
Quadriceps - Glutes - Hamstrings
![Assisted pistol squat](https://cdn.calisteniapp.com/images/exercise/full/EX097.jpg)
- Stand facing a post or vertical bar and hold it with one hand.
- Extend one leg while doing a deep squat with the other, so that your glutes touch the ground and without lifting the heel at any time.
- Get up again, helping yourself with the arm as much as necessary.
- Over time, reduce this help.
Routines
Strength Gains
Advanced
Triceps ∙ Chest ∙ Abs ∙ Dorsals ∙ Shoulders ∙ Biceps
Legs killer
Intermediate
Buttocks ∙ Legs ∙ Quadriceps ∙ Hips
La Gomera - Legs
Intermediate
Quadriceps ∙ Buttocks ∙ Legs ∙ Lumbar ∙ Calves
Bahamas Drop Supersets
Advanced
Triceps ∙ Chest ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Back
C16 - legs
Intermediate
Buttocks ∙ Legs ∙ Quadriceps ∙ Hips
Complement - Legs and abs
Intermediate
Abs ∙ Hips ∙ Quadriceps ∙ Legs ∙ Buttocks ∙ Calves
You may also like
![Handstand with posterior pelvic tilt facing the wall](https://cdn.calisteniapp.com/images/exercise/full/EX351.jpg)
Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
![Assisted shotgun squat](https://cdn.calisteniapp.com/images/exercise/full/EX098.jpg)
Assisted shotgun squat
Advanced
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
![Hawaiian squat](https://cdn.calisteniapp.com/images/exercise/full/EX095.jpg)
Hawaiian squat
Intermediate
Quadriceps ∙ Hamstrings ∙ Glutes
![Single leg isometric wall squat](https://cdn.calisteniapp.com/images/exercise/full/EX101.jpg)
Single leg isometric wall squat
Intermediate
Quadriceps
![Box jumps](https://cdn.calisteniapp.com/images/exercise/full/EX100.jpg)
Box jumps
Advanced
Quadriceps ∙ Calves ∙ Tibialis ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lumbar
![Behind the leg clap push-ups](https://cdn.calisteniapp.com/images/exercise/full/EX021.jpg)
Behind the leg clap push-ups
Advanced
Triceps ∙ Quadriceps ∙ LowerChest ∙ UpperChest