Technique
- Stand on one leg while holding a Dumbbell or Kettlebell in front of your chest.
- Bend your knee and hips to perform a Pistol squat with control.
- Drive through your heel to stand back up.
Form tips
- Hold the weight out in front to act as a counterbalance.
- Keep the working foot flat on the ground.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Quadriceps
- Pelvis
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Iliacus
- Psoas major
Equipment
Appears in
Progressions
Jumping pistol squat
Advanced
Band-resisted pistol squat
Advanced
Regressions
Assisted pistol squat
Intermediate
Deep archer squat
Intermediate
Half pistol squat
Intermediate
Touchdown squat
Intermediate
Sliding pistol squat
Intermediate
Front-Staggered Squat
Novice
Elevated pistol squat
Intermediate
No-touch step up
Intermediate
Rolling pistol squat
Intermediate
Variations
Pistol squat
Intermediate
Band-resisted pistol squat
Advanced
Slanted pistol squat
Intermediate
View Similar Exercises
View Similar Exercises
Pistol squat with leg raise
Intermediate
Weighted quarter pistol squat touchdown
Novice
Weighted bulgarian split squat
Intermediate
Weighted partial one-leg sissy squat
Advanced
Partial one-leg sissy squat
Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.