Pistol Squat
A full single-leg squat: the advanced test of strength, balance and mobility.
- Sets
- 3
- Reps
- 4-8 (each leg)
- Rest
- 120 s
- Difficulty
- Advanced
BodyweightSecondary muscles: Core
Movement Pattern
Targeted Muscles
How to Perform
- 01Stand on one leg with the other extended forward.
- 02Lower into a full squat under control.
- 03Drive through your heel and stand back up on one leg.
Form Tips
- Train box pistols (sitting to a box) first.
- Extending your arms forward makes balancing easier.
Other Legs Exercises
- Bodyweight
Bodyweight Squat
Legs
The bodyweight squat: the foundation of all lower-body movements.
3 × 15-20Beginner - Bodyweight
Lunge
Legs
A single-leg movement performed by stepping forward: balance and leg strength.
3 × 10-12 (each leg)Beginner - Bodyweight
Glute Bridge
Legs
Raising your hips from the floor: the basic movement for glute and hamstring activation.
3 × 15-20Beginner