Pistol squat
Quadriceps - Hamstrings - Glutes
- Single-Leg Standing.
- Lower with one leg extended.
- The glutes should reach the ground and the heel should not be lifted at any point.
- To make the exercise easier or if you find it difficult to maintain balance, you can try doing it on a sloped surface or with some weight in your hands placed in front of your chest.
Routines
Legs killer
Advanced
Quadriceps ∙ Legs ∙ Buttocks ∙ Calves ∙ Hips ∙ Lumbar
Ultra Instinct Legsthenial
Advanced
Quadriceps ∙ Legs ∙ Buttocks ∙ Calves ∙ Lumbar
Advanced Eryc Full Body
Advanced
Legs ∙ Buttocks ∙ Quadriceps ∙ Dorsals ∙ Hips ∙ Biceps
Broly Full Body
Intermediate
Triceps ∙ Chest ∙ Quadriceps ∙ Abs ∙ Shoulders ∙ Buttocks
CSW Inferno
Advanced
Biceps ∙ Shoulders ∙ Dorsals ∙ Triceps ∙ Chest ∙ Trapezius
Laura legs and buttocks
Advanced
Buttocks ∙ Legs ∙ Quadriceps
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Bulgarian weighted squats
Intermediate
Quadriceps ∙ Hamstrings ∙ Glutes
Explosive weighted lunges with change
Advanced
Calves ∙ Glutes ∙ Hamstrings ∙ Quadriceps
Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
Isometric leg-assisted impossible dip
Intermediate
Triceps ∙ LowerChest ∙ Lumbar ∙ Hamstrings ∙ Glutes
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Advanced squat with elastic band
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
