11. Assisted Pistol Squat
You will really challenge your balance and lower-body strength for this one! However, you might also change as you develop your strength. This squat variant works the quads, glutes and calves.
- Holding a rope, TRX attachment or another brace with no elasticity within an anchor, stand on one leg and then stretch the other leg out in front of you.
- Gradually and with the controller, lower down to some single-leg squat, maintaining the knee directly over your ankle.
- When you lower, maintain your free leg from touching the ground so that if your glutes touch the ground (or come close), your free leg is hovering parallel only a few inches over the ground.
- Slowly grow upward, driving throughout the heels of the bent leg, keeping the knee and away from coming too far ahead.
- Reps: 10 to 15 on each leg
Reps: 10 to 15 on each leg
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