Assisted pistol squat
Quadriceps - Glutes - Hamstrings
- 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
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Quadriceps ∙ Triceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
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Quadriceps ∙ Hamstrings ∙ Glutes
Maldini squat
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Quadriceps ∙ Glutes
Kettlebell front lunges
Intermediate
Quadriceps ∙ Hamstrings ∙ Glutes
Explosive squat
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Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes
Broad strides
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Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors
