Advanced
Assisted shotgun squat
Quadriceps - Calves - Glutes - Hamstrings
- 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.
You may also like
Bulgarian squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
Side lunges
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
Partial single leg squat
Intermediate
Quadriceps ∙ Hamstrings ∙ Glutes
Deep squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
Isometric leg-assisted impossible dip
Intermediate
Triceps ∙ LowerChest ∙ Lumbar ∙ Hamstrings ∙ Glutes
Double stride with burpee and muscle up
Advanced
Biceps ∙ Triceps ∙ Abs ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps