Friction Pistol Squat

GymDaze demonstration

Watch Friction Pistol Squat

Technique

How to perform Friction Pistol Squat

1. Stand with your back against a wall and place the working foot far enough forward to keep it planted throughout the slide.
2. Extend the other leg in front of you and keep its foot off the floor.
3. Maintain back contact with the wall and keep your arms relaxed.
4. Bend the working knee and hip, sliding downward until your glutes lightly touch the floor.
5. Press through the planted foot to extend the working knee and hip and slide back to standing.
6. Keep the free leg forward during the repetition, then switch 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.