Quads · Body weight · Advanced
How to do Single Leg Squat (Pistol) Male
The single leg squat (pistol squat) is a challenging lower body exercise that targets the glutes, quadriceps, hamstrings, and calves. It requires significant strength, balance, and mobility to perform correctly, making it suitable for advanced practitioners.
- Also works
- Hamstrings and Calves
- Equipment
- Body weight
- Level
- Advanced
- Category
- Legs
How to do Single Leg Squat (Pistol) Male, step by step
- Stand with your feet shoulder-width apart and arms extended in front of you.
- Lift your right foot off the ground and extend it forward.
- Slowly lower your body down by bending your left knee and pushing your hips back.
- Keep your chest up and your back straight as you lower yourself down.
- Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your left heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Muscles worked
Single Leg Squat (Pistol) Male works your quads and glutes as the main movers, with help from your hamstrings and calves.
Track Single Leg Squat (Pistol) Male in SPLYT
Single Leg Squat (Pistol) Male 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.
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