Rolling pistol squat

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Iliacus
• Psoas major

Technique

1. Perform a Pistol squat and roll onto your rounded back.
2. Roll forward explosively.
3. Land on the same foot and push upward to complete the concentric phase of the one leg squat.

Form tips

1. Use the rolling momentum to return to the single leg.
2. Keep the back curved for a smooth roll.

Similar Exercises

• Lunge knee crunch
• One-leg deadlift knee crunch
• Elevated pistol squat
• Pistol squat with leg raise
• Patrick step to reverse lunge

Equipment

• Ground (hands or body)