Peak Health

Pistol Squat

Quadriceps · Abdominals · Calves · Glutes · Hamstrings · Hip flexors · Bodyweight

Pistol Squat, startPistol Squat, end

How to do it

  1. Stand on one leg with the other leg extended straight out in front of you and your arms reaching forward for balance. This will be your starting position.
  2. Keeping your chest up and your heel flat on the floor, bend the standing knee and lower your hips down as far as you can, ideally until your hamstring rests on your calf.
  3. Hold the extended leg off the floor throughout the movement, keeping it as straight as possible.
  4. Drive through the heel of the standing foot to return to the starting position without letting the free leg touch the ground.
  5. Complete the desired number of repetitions, then switch legs and repeat.
Primary muscle
Quadriceps
Secondary muscles
Abdominals · Calves · Glutes · Hamstrings · Hip flexors
Equipment
Bodyweight
Sides
One side at a time

Watch it performed (opens in a new tab)