Quads exercise
Pistol Squat
Single-leg squat with the other leg extended in front. Advanced.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBodyweight
- TypeCompound
- MovementLunge
- LevelAdvanced
- Quads
- Glutes
- Bodyweight
How to do the Pistol Squat
4 steps, in the order you do them.
- Stand on one leg with the other extended in front of you and your arms forward as a counterweight.
- Lower in a controlled way by bending your standing knee, with your heel on the floor.
- Go as low as you can without losing your balance.
- Push up through your whole foot. Finish your reps, then switch legs.
Muscles worked
Common Pistol Squat mistakes
What goes wrong most often when you do the Pistol Squat, and how to fix it.
Your heel lifts and your weight shifts to your toes.
Keep your heel planted. If it lifts, put a thin plate under your heel or lower down to a bench.
Your free leg drops and touches the floor.
Squeeze the quad of your free leg to keep it straight out in front, slightly above the floor.
You drop into the bottom and bounce up.
Lower to a box and stand up from there. Lower the box gradually as you control the full range.
Alternatives to the Pistol Squat
They work the quads with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More quads exercises
Reverse Barbell LungeQuads · Barbell and rack
Dumbbell Walking LungeQuads · Dumbbells
Reverse Dumbbell LungeQuads · Dumbbells
Dumbbell Step UpQuads · Dumbbells and bench
Frequently asked questions
What muscles does the Pistol Squat work?
The Pistol Squat works mainly the quads. It also works the glutes and the core.