My Performance

• 0 reps
  average reps
• 0 reps
  best reps
• --
  times logged
• #--
  popularity rank

Steps

• Step 1: Stand on your left leg and hold your right foot 6-12 inches off the ground.
• Step 2: Hold your hands together in front of your body.
• Step 3: Bend your left knee and lower your butt down to your heal.
• Step 4: Keep your right leg straight the whole time and off the ground.
• Step 5: Stand back up only using your left leg.
• Step 6: Bending at the hips and knees, reach down to put your hands on the ground.
• Step 7: Once your hands reach the ground, extend your legs out behind you placing your left foot on the ground and keeping your right foot in the air.
• Step 8: Keeping your hands on the ground, reverse the leg drive motion to bring your left foot back under you.
• Step 9: Stand up tall as quickly as you can without compromising form.
• Step 10: Repeat the sequence using only your right leg.

• Primary
• Secondary

Muscles Worked

• Primary
• Secondary

Details

pistol squat burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body exercise that primarily targets the quads and to a lesser degree also targets the abs, calves, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps ...more