Elevated Friction Pistol Squat

Technique

How to perform Elevated Friction Pistol Squat

1. Stand with your back against a wall and place your supporting foot on a sturdy low, sturdy platform that lets the non-working foot clear the floor while you maintain control while extending your other leg straight in front of you.
2. Keep your entire back pressed against the wall, engage your core, and maintain balance with arms relaxed.
3. Inhale as you bend the supporting knee, sliding your back down the wall and lowering your hips until your glutes pass below the level of the elevated foot.
4. Pause briefly at the bottom, keeping your heel flat and the free leg straight.
5. Exhale as you press through the heel of the supporting foot, sliding your back up the wall and straightening your knee to return to the starting position.
6. Repeat for the prescribed repetitions before switching legs if desired.

GymDaze demonstration

Watch Elevated Friction Pistol Squat

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.