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.
QUADRICEPS · LOWER BODY
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
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.Running pace calculatorWhat pace you are running
