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Assisted shotgun squat

Exercise preview

Assisted shotgun squat

Beginner10 repsNo jumping

Muscles worked

QuadsCalvesGlutesHamstrings

You need

No equipment

How to do it

  1. Stand facing a post or vertical bar and grab it with one hand.
  2. Extend one leg while doing a deep squat with the other, so that your glutes touch the ground and without lifting the heel at any time.
  3. When you are down with the leg completely flexed, stand on your toes for a second to contract the calf.
  4. Return to the top to complete one repetition.

Exercise demonstration from Calisteniapp, used under licence.