One Leg Squat (pistol)
Expert Advice
Maintain a strong core throughout the movement to help with balance. Keep your non-working leg straight and parallel to the floor to ensure proper form and maximize muscle engagement.
How-to-do Steps
- Stand on one leg with your other leg extended straight out in front of you.
- Lower your body down into a squat position, keeping the extended leg off the ground.
- Go as low as you can while keeping your balance and without letting your extended leg touch the floor.
- Push through the heel of your standing foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
One Leg Squat (pistol) primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does One Leg Squat (pistol) work?
One Leg Squat (pistol) primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Squat (pistol)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is One Leg Squat (pistol) suitable for beginners?
One Leg Squat (pistol) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
