Single Leg Squat (pistol)

glutesupper legsbody weight

Learn how to do the Single Leg Squat (pistol) with proper form and technique. This body weight exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Calves.

Single Leg Squat (pistol) exercise demonstration showing proper form

How to Do the Single Leg Squat (pistol)

Follow these steps to perform the Single Leg Squat (pistol) with correct form:

  1. 1Stand with your feet shoulder-width apart and arms extended in front of you.
  2. 2Lift your right foot off the ground and extend it forward.
  3. 3Slowly lower your body down by bending your left knee and pushing your hips back.
  4. 4Keep your chest up and your back straight as you lower yourself down.
  5. 5Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
  6. 6Pause for a moment at the bottom, then push through your left heel to return to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch legs.

Single Leg Squat (pistol) Muscles Worked

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Main

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Frequently Asked Questions

What muscles does the Single Leg Squat (pistol) work?

The Single Leg Squat (pistol) primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.

Do I need equipment for the Single Leg Squat (pistol)?

No. The Single Leg Squat (pistol) is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Single Leg Squat (pistol) with proper form?

Start by stand with your feet shoulder-width apart and arms extended in front of you.. Lift your right foot off the ground and extend it forward. Slowly lower your body down by bending your left knee and pushing your hips back. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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