Pistol Squat
- Primary musclesQuads
- EquipmentBody Only
- LevelIntermediate
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01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
Track it in your workout log
Add "Pistol Squat" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
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How to do it
5 stepsStand on one leg with the other leg extended in front of you, off the floor. Hold a doorframe or a pole with one hand if you need support.
Inhale and push your hips back, then bend the standing knee and lower yourself slowly. Keep the heel of the standing foot flat on the floor.
Go down as far as you can control while the extended leg stays straight and clear of the floor. Keep your chest up.
Exhale and drive through the whole foot to stand back up on one leg.
Finish all reps on one side, then switch legs.
Your knee tracks over your toes and does not cave inward. If you drop at the bottom or lose your balance, you are not ready for the full range.
Build up with a box or bench under you, or squat down to a low chair, and hold a support until the move is steady.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.