Single Leg Squat (pistol)
The pistol squat is a demanding bodyweight exercise that develops glute strength, balance, and mobility.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand on one leg with the other leg extended straight out in front of you, keep your chest up, and brace your core.
- 02
Lower into a squat under control on your supporting leg, let your knee track over your toes, and hinge slightly at the hips to maintain balance.
- 03
Pause at the bottom without bouncing, keep your weight over the midfoot and heel, and squeeze your glute.
- 04
Push yourself up through your supporting leg, fully extend your hip and knee, return to the starting position, and repeat.
How to get started at the gym
§ 03 · SisuLiftSingle Leg Squat (pistol) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your heel on the floor and your knee aligned with your toes throughout the movement. If you lose your balance, slow down the descent and hold your arms out in front of you as a counterbalance.
The pistol squat is a demanding bodyweight exercise that develops glute strength, balance, and mobility.
More exercises: Quadriceps
§ 05 · Same muscles
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