Bryant and the Justice do multiple reps of one-legged pistol squats.
Here's how to do a pistol squat:
- Stand in an athletic stance, feet hip-width apart. Raise one foot slightly off the ground while you balance on the other.
- Hold your arms straight out in front of you parallel to the floor with your palms facing downward.
- Brace your core.
- Hinge at the hips to begin lowering your body toward the ground. Don't allow the heel of your balance foot to leave the ground.
- Your nonbalance leg should be extending straight out in front of you parallel to the floor while you descend downward.
- At the bottom of the movement, your glute should be resting on your calf (on the balance foot side).
- One you reach the bottom, pause and then begin moving back up into standing position.
- Don't allow your raised foot to touch the floor before beginning the next repetition. Do as many reps as you can. This will not be high-volume work.
- Switch legs and repeat.