Exercise Library

Assisted Pistol Squat

A pistol squat holding a rack or strap for balance. Lets you train the full single-leg range long before you can balance it unaided.

Cossack Squat

A deep squat over one leg with the other extended straight out to the side. Equal parts strength and hip mobility, and a fine test of both.

Forward Lunge

Stepping forward into a lunge and pushing back to standing. More demanding on balance and on the front knee than the reverse version.

Lateral Lunge

A lunge stepped out to the side. One of the few movements that loads the adductors and trains the legs in a sideways direction.

Pistol Squat

A full single-leg squat with the other leg held straight out in front. Demands strength, balance and ankle mobility all at once.

Shrimp Squat

A single-leg squat holding your back foot behind you, lowering until the back knee touches. Harder than a skater squat and a step short of a pistol.

Skater Squat

A single-leg squat where the back knee tracks down toward the floor behind you. A more forgiving route to single-leg strength than the pistol squat.

Wall Sit

Sitting against a wall with nothing under you, held for time. No equipment, no skill, and the quads are on fire within a minute.