Pistol Squat

Danish: Pistolsquat

Movement pattern

Lunge, Squat

Equipment

Bodyweight

Main muscles

Gluteus maximus, Rectus femoris, Vastus intermedius, Vastus lateralis, Vastus medialis

Also works

Adductor brevis, Adductor longus, Adductor magnus, Gluteus medius

Stabilisers

External abdominal oblique, Iliacus, Internal abdominal oblique, Psoas major, Rectus abdominis, Tibialis anterior, Transversus abdominis

Muscle groups

Glutes, Quadriceps

Level

Advanced

Type

Compound, push, one side at a time

Load

Bodyweight

Logged as

Reps

Joint load

Knee: high

Related exercises

Alternatives: Assisted Pistol Squat, Bodyweight Squat, Barbell Front Squat, Dumbbell Goblet Squat, Jump Squat, Overhead Squat, Wall Sit

Harder version of: Assisted Pistol Squat, Bodyweight Squat, Bulgarian Split Squat

Opposing movement: Bodyweight Single-Leg Romanian Deadlift, Flutter Kick, High Knees, Lying Leg Raise, Mountain Climber, Sit-Up, Sprint, V-Up

Other names

German: Einbeinige Kniebeuge · Spanish: Sentadillas en pistol izquierda · French: Pistol squats gauches

Liftosaur: Pistol Squat, Bodyweight · wger: Pistol Squat

Also called: One-Leg Squat, Pistol, Pistols

Build a plan See it in the explorer

Identifier: https://overachiever.eu/kg/exercise/pistol-squat

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.0.0. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)