Sit on the Bench, extend the left leg and try not to touch the ground. Do not let the right knee past the right toes, adjust your right foot forward as needed. Brace your core abdominals.
Progress: Push through the right heel and stand up. Keep your right knee aligned with your right second toe throughout the set. Do not let the knee waiver in and out. Maintain strict form or use a pole to aid in balance and assistance. Do not fully extend the right knee at the end of the range. Return to the starting position and repeat. Do not lean back to gain momentum before standing back up.
Tips: Squat: Pistol, Bench may be performed without a Bench, or with dumbbells, barbell, medicine ball, resistance band, weight/plate or with a pole for assistance.
Check out the rest of our best butt/glut exercise playlist.
(Best Gluts) Squat: Barbell on Upper Back #13735
(Best Gluts) Lunges: Walking, Dumbbells #13737
(Best Gluts) Deadlift: Stiff Legged, Dumbbell #13738
(Best Gluts) Lunges: Backward off of Step, Below Neutral, Dumbbells #13600
(Best Gluts) Step Up: High, Dumbbell #13740
(Best Gluts) Deadlift: Dumbbell #13741
(Best Gluts) Leg Press: Shoulder Width, Reclined #12170
(Best Gluts) Split Squat Jumps: Speed/Power Rep #13733
(Best Gluts) Squats: Bulgarian, Back Foot on a Step #13727
(Best Gluts) Butt Blaster Machine #13728
(Best Gluts) Bridge: Upper Back on PHysioball, Dumbbell on Hips #13835
(Best Gluts) Squat: Pistol, Bench #13739
(Best Gluts) Hip Abduction: Seated, Cybex #2841
(Best Gluts) Clams/Hip External Rotation: Ankle Weight, Quadruped Position #13731
(Best Gluts) Lunge: Curtsy, Reverse #13743
(Best Gluts) Hip Extension: Prone on Inclined Bench #13742
(Best Gluts) Lateral Squat Walks: Superband #13732
(Best Gluts) Kickbacks: Resistance Band, Quadruped Position #13730
(Best Gluts) Bridge: One Leg on Step #13736
(Best Gluts) Kickbacks: Ankle Weight, Quadruped #13729