Quads · Body weight · Advanced
How to do One Leg Squat
The one leg squat, also known as a pistol squat, is a challenging lower body exercise that targets the glutes while also engaging the quadriceps, hamstrings, and calves. It requires significant balance, strength, and coordination, as you lower your body on one leg while keeping the other leg extended off the ground.
- Also works
- Hamstrings and Calves
- Equipment
- Body weight
- Level
- Advanced
- Category
- Legs
How to do One Leg Squat, step by step
- Stand with your feet shoulder-width apart.
- Extend one leg forward, keeping it off the ground.
- Bend your standing leg and lower your body down as if sitting back into a chair.
- Keep your chest up and your back straight.
- Push through your heel to return to the starting position.
- Repeat with the other leg.
Station taken, or training at home? Alternatives to One Leg Squat →
Muscles worked
One Leg Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track One Leg Squat in SPLYT
One Leg Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More quad exercises
Potty Squat With SupportQuads · Body weight
Quads (Bodyweight Squat)Quads · Body weight
Quick FeetQuads · Body weight
Single Leg Squat (Pistol) MaleQuads · Body weight
Resistance Band Leg ExtensionQuads · Resistance band
Sissy SquatQuads · Body weight
Sled 45 Degrees One Leg PressQuads · Sled machine
Sled 45° Leg PressQuads · Sled machine
