How to do the Pistol Squat

The Pistol Squat is a squat move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 5/5
• Thighs
• No equipment
• One side at a time

Form cues

1. Keep the extended leg off the floor
2. Heel down, sink all the way
3. Three seconds down, controlled up, switch legs halfway

Muscles worked

Thighs — All the way down and up on one leg

More bodyweight legs exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Chair Pistol
2. Step 2 · Pistol Squat

More moves for the same area

• Air SquatLevel 1/5
• Wall SitLevel 1/5 · Wall
• Reverse LungeLevel 2/5
• Monkey WalkLevel 2/5
• Split SquatLevel 2/5
• Backpack Goblet SquatLevel 2/5 · Backpack

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