Pistol squat
- Muscle group
- Legs
- Primary muscles
- Glutes, Quadriceps
- Secondary muscles
- Hamstrings
- Stand on one leg with your arms and the other leg extended straight out in front of you for balance.
- Lower your hips by bending your standing knee, keeping your chest up and your weight centered over your mid-foot until your hamstrings touch your calf.
- Drive through your heel to return to the starting position while keeping your extended leg off the ground throughout the movement.
Tips
- Keep your chest up and your torso as upright as possible throughout the descent so your hips travel straight down rather than drifting forward.
- Extend your arms and your free leg forward simultaneously as you descend to act as a counterbalance and keep your weight centered over your standing foot.
- On the way up, press firmly through your heel and keep your standing knee tracking over your toes rather than letting it collapse inward.
Common mistakes
- The standing knee caves inward during the descent or ascent instead of staying aligned over the foot.
- The torso pitches sharply forward at the bottom of the movement, causing the hips to shift back and the heel to lift off the floor.
- The free leg drops toward the floor during the movement instead of staying extended, reducing the counterbalance and making it harder to control the descent.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
