Exercise Guide
💪 PowerTargets glutes & quads independently.
⚖️ BalanceFixes muscle & stability asymmetries.
🧘 MobilityRequires elite ankle & hip flexibility.
🏠 AnywhereZero equipment bodyweight training.
Primary Muscles Engaged
Quadriceps
Gluteus Maximus
Hamstrings
Core & Obliques
Hip Flexors
Ankle Stabilizers
Gluteus Maximus
Hamstrings
Core & Obliques
Hip Flexors
Ankle Stabilizers
5-Step Progression Roadmap
1. Deep Bodyweight Squats: Ensure you can hold a “third-world squat” (feet flat, butt to heels) for 30+ seconds with your chest upright.
2. Negative (Eccentric) Pistols: Stand on one leg and lower yourself as slowly as possible (3–5 seconds) to the floor. Use both legs to stand back up.
3. Box Pistols: Squat onto a bench or chair. Gradually lower the height of the surface as you get stronger.
4. Assisted Pistols: Hold a door frame, pole, or TRX straps for balance. Use the minimum amount of arm help necessary to stand back up.
5. The Full Pistol: Extend one leg straight, arms forward, and descend until your hamstring touches your calf. Drive through the heel to ascend.
⚠️ Common Mistakes to Avoid
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- The “Caving” Knee: Ensure your knee tracks directly over your toes; do not let it collapse inward.
- Heel Lifting: Keep the weight in your heel. If it lifts, your ankle mobility needs work.
- Rounding the Spine: Keep your core braced and chest as proud as possible to protect your lower back.
