Strength exercise

Squat (Pistol - Assisted)

How to do it

Stand facing a sturdy anchor point such as a rail or frame, holding on with both hands for assistance.
Extend one leg straight out in front, keeping it a few inches off the floor throughout the movement.
Bend the standing knee and hip to lower slowly, using the arms for light support rather than pulling the body up.
Descend until the standing thigh nears parallel or as deep as balance allows, keeping the extended leg from touching down.
Drive through the standing heel and mid-foot to rise, feeling the quadriceps and glutes of the working leg do the lifting.
Exhale on the way up and complete all reps on one leg before switching, relying on the support only as needed for balance.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises