The "Pistol" exercise is normally done freestanding...when done like that, it's more of a quad exercise. When you use the towel in this fashion, you are better able to control the movement and focus it on the glutes.
This is an excellent glute-building exercise for at-home bodyweight training.
For this, you'll need a towel and a pole to loop it around. Grasp the ends of the towel and stand on one leg a few feet away (you'll have to experiment with foot distance to get what works for you). Now squat ALL the way down, bring your other leg straight out in front.
Push yourself back and repeat. This one is actually going to require some upper body strength as well and a key note...as you push up, try and stick your butt out and get an arch in your back as soon as possible on the way up. That will help put more focus on the glutes.
Once you've done your reps on one leg, switch to the other, or you can just alternate legs.
This is a challenging exercise that's going to hit not only the glutes but the rest of your legs as well. And the beauty of it is, you can do it just about anywhere you throw a towel around.
You can also perform this one with added resistance by holding the towel ends in one hand and a weight in the other (whether it's a dumbbell or a duffel bag full of books or pretty much anything else).
This version is a LOT tougher in terms of loading on the legs and glutes.
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