Elevated Friction Pistol Squat

GymDaze demonstration

Watch Elevated Friction Pistol Squat

Technique

How to perform Elevated Friction Pistol Squat

1. Place a stable aerobic step beside a wall and stand with the working foot fully supported on it, far enough forward for your back to slide against the wall.
2. Extend the free leg forward and keep that foot off the floor.
3. Maintain back contact and bend the working hip and knee, sliding down the wall with the supporting foot planted.
4. Lower until your hips pass below the plane of the supporting foot, keeping the free leg forward and clear of the floor.
5. Press through the supporting foot to extend the working knee and hip and slide upward against the wall's friction.
6. Return to standing without pushing off with your hands, then repeat before switching working legs.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.