StrengthAdvancedQuadricepsGlutes
Movement atlas
Pistol squat
Quick read
- Category
- Strength
- Difficulty
- Advanced
- Muscles
- Quadriceps, Glutes
- Equipment
- Bodyweight
Description
Perform a squat on one leg while extending the other leg forward off the ground.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Stand on one leg with arms forward, the supporting foot fully planted, and the free leg extended in front.
- 2Slowly bend the ankle, knee, and hip of the supporting leg while keeping the knee tracking over the toes.
- 3Lower only as far as balance and heel contact allow, then drive through the whole foot to stand.
Common Mistakes
- Allowing the supporting knee to collapse inward.
- Lifting the heel or bouncing at the bottom to gain depth.
- Forcing a range that excessively rounds the back or causes a loss of control.
Tips
- Stand on one leg with arms forward, the supporting foot fully planted, and the free leg extended in front.
- Slowly bend the ankle, knee, and hip of the supporting leg while keeping the knee tracking over the toes.
- Lower only as far as balance and heel contact allow, then drive through the whole foot to stand.
Equipment
Bodyweight
Related Exercises
Regressions
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