Exercises / Intermediate
Assisted shotgun squat
- Quadriceps
- Calves
- Glutes
- Hamstrings
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 4
- Equipment
- Bodyweight
01 / Steps
How to do it
Stand facing a post or vertical bar and grab 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.
When you are down with the leg completely flexed, stand on your toes for a second to contract the calf.
Return to the top to complete one repetition.
02 / Muscles
Muscles worked
Quadriceps
Calves
Glutes
Hamstrings
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength55
- Explosivity0
- Technique45
- Cardio15
- Mobility50
You may also like
Variations and exercises that train similar muscles.
IntermediateMaldini squat
Quadriceps ∙ Glutes
BeginnerSoleus raises in assisted squat position
Quadriceps ∙ Calves
BeginnerFemoral curl with elastic band
Glutes ∙ Hamstrings
BeginnerKettlebell high pull
Quadriceps ∙ Biceps ∙ Upper Trapezius
IntermediateKettlebell thrusters
Quadriceps ∙ Anterior Deltoid ∙ Glutes
IntermediateKettlebell devil press
Triceps ∙ Anterior Deltoid ∙ Glutes