Muscle groups

Core, Quadriceps, Hamstring, Calves, Glutes


Start by standing on one leg with your heel elevated, knee slightly bent, glute engaged & grip the floor with your toes.

Extend the other leg in front of you, & contract the quad, flexing the toes to your shin can help create tension.

Extend your arms out in front of you to help counterbalance & begin descending into the squat by simultaneously flexing the knee, hip & ankle. As you descend, keep your elevated leg tight, flexing the toes towards you.

At the bottom position your glutes should be as close to your heel as possible.

Try to pause at the bottom and avoid bouncing, then root your foot into the floor and drive back up to the start position.

Repeat for the required amount of times and then switch sides.

Movement Group


Required Equipment


Progressions And Regressions

Heel Elevated Pistol Squat