Seated Pistol Squats

Muscles worked: Quadriceps, hamstrings, calfs, glutes, lower back, abs

Instructions:

1) start by standing with your arms out infront of you ( for balance ).
2) place one leg out ( the leg you are not using to squat ).
3) slowly start to descend with the opposite leg until your hip has drop below parallel 
4) once at the bottom, you drive back up to starting position by pressing on your heels.
5) repeat the exercise