Pistol Squat

A Quick Guide to Pistol Squats

also known as

  • One-legged squat
  • Single-leg squat

purpose and benefits

A pistol squat is a challenging single-leg exercise that targets your lower body, particularly your quadriceps, hamstrings, glutes, and calves. It is a bodyweight exercise that requires strength, balance, and flexibility. By incorporating pistol squats into your workout routine, you can improve your lower body strength, stability, and mobility.

primary muscles used

  • Quadriceps (front of the thigh)
  • Hamstrings (back of the thigh)
  • Glutes (buttocks)
  • Calves

secondary muscles used

  • Core muscles (abdominals and lower back) for stability
  • Hip adductors (inner thighs)
  • Hip abductors (outer thighs)

How to do pistol squats

Step-by-Step Instructions for Performing a Pistol Squat:

  1. Stand tall with your feet hip-width apart.
  2. Extend one leg forward, keeping it parallel to the ground.
  3. Slowly lower your body down by bending your standing leg, keeping your chest lifted.
  4. Go as low as you can while maintaining balance and control.
  5. Push through your heel and extend your standing leg to return to the starting position.
  6. Repeat the movement on the other leg.

loading options

  • Bodyweight
  • Assisted: TRX band, chair, or wall
  • Elevated with your back foot on a step or platform
  • Dumbbell
  • Kettlebell

    Safety & Precautions

    Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

    If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.