Pistol squat
Bring your feet together, leaving a small distance between them, with your back straight and your toes facing forward. Then lift your left leg off the floor, stretch it out in front of you, keep your balance and come down in a squat. At the lowest point, the left leg and arms are fully extended. Be careful, the support heel never lifts and, if you are a beginner, you can rest your left hand on a chair.
Lateral squat
Stand with your back straight, your feet together and your forearms close to your ribs. Then move to the right, lowering your hips firmly, close the bar and repeat the opening to the other side.