Pistol Squats

Type: Compound Muscle: Quadriceps Equipment: None

A one-legged squat that greatly increases the difficulty, targeting quads, glutes, and core.

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+Builds single-leg strength
+Challenges balance and core control
–Requires strong ankle mobility
–Difficult to perform with control

This exercise targets:

Quadriceps

Quads

Glutes

Glutes

Hamstrings

Hamstrings

Adductors

Ratios are approximate and can vary depending on form and technique.

How to perform

Stand tall and shift weight to one leg; lift the other leg straight forward
Reach arms forward for balance; brace your core and keep chest up
Press the whole foot into the floor; keep the knee tracking over the toes
Push hips back, then lower straight down under control
Keep the lifted leg off the ground and straight
Go as low as you can without losing balance or rounding your back
Drive through the heel to stand; squeeze the glute
Inhale down, exhale up; use a box or hold a support if needed