One Leg Squat with Support (pistol)
Expert Advice
Focus on keeping your balance and use a support like a door frame or squat rack if necessary to maintain proper form.
How-to-do Steps
- Stand on one leg with the other leg extended straight out in front of you.
- Extend your arms straight out for balance.
- Lower your body down into a squat position, keeping the extended leg off the ground.
- Go as low as you can while maintaining balance and proper form.
- Push through the heel of the standing leg to rise back up to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
One Leg Squat with Support (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
Glutes50%
Quads40%
Secondary
Calves10%
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 with Support (pistol) work?
One Leg Squat with Support (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 with Support (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 with Support (pistol) suitable for beginners?
One Leg Squat with Support (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.
