Place the top of your rear foot on a bench or step behind you. Step forward into a lunge, lowering your front knee to 90 degrees. Keep your chest up, core braced, and front knee aligned. Push through your front heel to return to start. This is a demanding exercise that builds serious leg strength. If you can't do it, regress to static lunge. Work up to 3 sets of 8-10 reps each leg.
Bodyweight Exercise Collection
Negative Pistol Squat
The negative pistol squat focuses on the eccentric phase, lowering slowly on one leg to build strength for the full pistol squat.
Box Pistol Squat
La sentadilla pistola a caja construye fuerza unilateral de piernas y estabilidad al hacer pausa en una caja en la parte inferior.
Shrimp Squat
The shrimp squat is an advanced unilateral leg exercise that builds balance, strength, and mobility.