Friction Pistol Squat

Technique

How to perform Friction Pistol Squat

1. Stand with your back against a wall and place your supporting foot about one foot-length forward of a normal wall-sit position while extending the other leg straight in front of you.
2. Keep your arms relaxed, core engaged, and entire back pressed against the wall.
3. Inhale as you bend the supporting knee and slide your back down the wall, lowering your hips until your glutes lightly touch the floor.
4. Exhale as you press through the heel of your supporting foot, sliding your back up the wall and straightening your knee to return to the starting position.
5. Repeat for the prescribed repetitions for each leg.

GymDaze demonstration

Watch Friction Pistol Squat

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.