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FITLOOP

StrengthAdvanced

Pistol Squat

Equipment:Body Only
Type:Compound
Force:Push

Muscles Targeted

Primary

Quadriceps, Glutes

Secondary

Hamstrings, Calves, Core

Video Tutorial

How to Perform

  1. 1

    Stand upright, balancing on one leg (e.g., right).

  2. 2

    Extend the other leg (left) straight out in front, parallel to the ground.

  3. 3

    Extend arms forward for counterbalance.

  4. 4

    Slowly lower into a squat on the supporting leg, keeping the extended leg off the ground.

  5. 5

    Descend as low as possible, ideally until the hamstring of the supporting leg touches the calf.

  6. 6

    Keep your back straight and core engaged.

  7. 7

    Push through the heel of the supporting foot to return to the starting position.

  8. 8

    Repeat for desired reps before switching legs.