Pistol Squat: 1. Holding onto the handles, extend one leg straight out, flexing the foot up towards the sky. Squat down on the standing leg until the leg is at 45 degree angle. 2. While pushing into the heel of the leg and squating up, engaging the biceps pull up assisting with the squat, the elevated leg bends at a 90 degree angle at the knee, knee up towards the torso. 3. Pivot forward at the hips, shooting the elevated leg out behind, arms shoot out in the opposite direction, elbows next to the ears. Switch legs.