Pistol Squat
Stand on one leg with the other leg extended straight out in front of you and arms reaching forward for balance. Slowly bend the standing knee and sit your hips down and back until your glute nearly touches your heel, keeping the free leg off the ground. Drive through the full foot to stand back up without letting the heel lift or the knee cave inward. Maintain an upright chest and control the descent for full depth.
How it is executed
- Stand on one leg with the other leg extended straight out in front of you and arms reaching forward for balance.
- Slowly bend the standing knee and sit your hips down and back until your glute nearly touches your heel, keeping the free leg off the ground.
- Drive through the full foot to stand back up without letting the heel lift or the knee cave inward.
- Maintain an upright chest and control the descent for full depth.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
