Single Leg Squat (pistol) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.5
How to: Single Leg Squat (pistol)
- Stand on one leg with the other leg extended in front.
- Lower your body by bending the knee of the standing leg, keeping your back straight.
- Go as low as you can while maintaining balance, ideally until your thigh is parallel to the ground.
- Push through your heel to return to the starting position.
Common Mistakes
- Allowing the knee to collapse inward.
- Not going low enough to utilize full range of motion.
- Not engaging the core which can lead to loss of balance.
Modifications
- Use a wall or a sturdy object for support if needed.
- Perform with a TRX or suspension trainer for assistance.
Tips
- Keep your balance by focusing on a fixed point in front of you.
- Engage your core throughout the movement.
- Begin with a supported version or decrease the depth if necessary.
Single Leg Squat (pistol) Alternatives
Tags
thighs
strength
balance
core
lower body
advanced