Zirv Fitness
Strength exercise

Pistol Squat

How to do it

  1. Stand on one leg with the other leg extended straight out in front of the body.
  2. Reach both arms forward for counterbalance and brace the core before descending.
  3. Bend the standing knee and push the hips back to lower into a squat while keeping the extended leg off the floor.
  4. Track the standing knee in line with the toes and keep the heel planted through the descent.
  5. Drive through the heel, extending the quadriceps and gluteus maximus, to return to standing while keeping the free leg elevated.
  6. Keep the chest upright and the descent slow to avoid tipping backward off balance.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Quads exercises

A-SkipAtlas Stone LiftAtlas Stone LoadAxle Clean and PressB-SkipBand Front Squat
Type
Strength
Equipment
Bodyweight
Primary muscles
Quadriceps, Gluteus Maximus
Measured in
Reps and weight