Single Leg Squat (pistol)
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.
How to Do the Single Leg Squat (pistol)
Follow these steps to perform the Single Leg Squat (pistol) with correct form:
- 1Stand with your feet shoulder-width apart and arms extended in front of you.
- 2Lift your right foot off the ground and extend it forward.
- 3Slowly lower your body down by bending your left knee and pushing your hips back.
- 4Keep your chest up and your back straight as you lower yourself down.
- 5Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
- 6Pause for a moment at the bottom, then push through your left heel to return to the starting position.
- 7Repeat for the desired number of repetitions, then switch legs.
Single Leg Squat (pistol) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Single Leg Squat (pistol)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
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.
How often should I do the Single Leg Squat (pistol)?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Single Leg Squat (pistol)?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Single Leg Squat (pistol) best for?
The Single Leg Squat (pistol) fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
Track Single Leg Squat (pistol) in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS