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.

Sessions

Strength Gains

Intermediate

Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Abs ∙ Lats ∙ Biceps

Legs killer

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Hip Flexors

La Gomera - Legs

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Calves

Bahamas Drop Supersets

Intermediate

Biceps ∙ Triceps ∙ Lats ∙ Lower Chest ∙ Anterior Deltoid ∙ Serratus

C16 - legs

Intermediate

Quadriceps ∙ Glutes ∙ Hamstrings ∙ Hip Flexors

Complement - Legs and abs

Intermediate

Quadriceps ∙ Calves ∙ Hamstrings ∙ Glutes ∙ Abs ∙ Hip Flexors

Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius