Quads exercise
TRX Pistol Squat
Leg bend and extension for quads and glutes. Tilting your body adjusts the difficulty.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBodyweight and other
- TypeCompound
- MovementLunge
- LevelAdvanced
- Quads
- Glutes
- Bodyweight and other
How to do the TRX Pistol Squat
4 steps, in the order you do them.
- Brace yourself as needed for your variation, extend one leg out in front, and plant your standing foot firmly.
- Bend at the hips and knees, keeping your knees in line with your feet.
- Push through your whole foot to stand back up, keeping your torso steady.
- Repeat at a controlled pace without using momentum.
Muscles worked
Common TRX Pistol Squat mistakes
What goes wrong most often when you do the TRX Pistol Squat, and how to fix it.
You pull on the handles with your arms to get up.
Use the handles only for balance. If you need to pull, go down less or touch down with the other leg.
The straps are slack and don't support you on the way down.
Step back until the straps are tight with your arms straight out in front.
You hang from the straps with your torso back and your hips forward.
Send your hips back and down like in a squat, with your weight over your standing foot.
Alternatives to the TRX Pistol Squat
They work the quads with other equipment, including options for training at home.
Mobbe
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More quads exercises
Leg ExtensionQuads · Machine
Smith Machine Bulgarian Split SquatQuads · Machine
Single Leg ExtensionQuads · Machine
Reverse Dumbbell LungeQuads · Dumbbells
Frequently asked questions
What muscles does the TRX Pistol Squat work?
The TRX Pistol Squat works mainly the quads. It also works the glutes.