Pistol Squat
Trains the quadriceps, with help from the hamstrings, glutes and calves. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Pistol Squat
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Pistol Squat trains
Technique
How to do the Pistol Squat
- Stand on your right leg with your left leg extended straight out in front of you, arms reaching forward at shoulder height for counterbalance.
- Push your hips back and bend your right knee to lower yourself slowly, keeping your left leg straight and off the floor and your chest up.
- Descend until your glutes are close to your right heel, keeping your right foot flat on the floor.
- Push through your right heel to stand back up to the starting position. Repeat for the desired number of repetitions, then switch legs.
Form cues
Getting it right
- Keep your weight centered over the middle of your foot and your heel planted throughout.
- Extend your arms and your free leg forward to counterbalance as you descend.
- Build up with assisted pistol squats or box pistol squats before attempting the full range unassisted.
- Lower yourself slowly and avoid collapsing at the bottom of the squat.
Substitutes
Swap Pistol Squat for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pistol Squat for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.