Dumbbell One Leg Squat with Support (pistol)

Expert Advice

Keep your core tight and focus on maintaining balance throughout the movement. Use the supporting leg minimally, mainly for balance rather than lifting.

How-to-do Steps

Hold a dumbbell in front of you with both hands.
Stand on one leg with the other leg extended straight forward as high as possible.
Squat down as low as possible while keeping the extended leg off the floor.
Keep your back straight and chest up.
Push through the heel of the foot on the ground to return to the starting position.
Repeat for the desired number of repetitions before switching legs.

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Muscles Worked

Dumbbell One Leg Squat with Support (pistol) primarily targets the Quads, Hamstrings, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Quads50%

Hamstrings50%

Equipment

Dumbbell

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Dumbbell One Leg Squat with Support (pistol) work?

Dumbbell One Leg Squat with Support (pistol) primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Dumbbell.

How many sets and reps should I do for Dumbbell One Leg Squat with Support (pistol)?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Dumbbell One Leg Squat with Support (pistol) suitable for beginners?

Dumbbell One Leg Squat with Support (pistol) is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.