Quadriceps exercise

Pistol Squat

How to do the Pistol Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your feet together. Hold a light plate or dumbbell (10 pounds or lighter) out in front of you to use as a counterweight, which will help with balance. Descend into a rock-bottom position while keeping your feet firmly planted on the floor. Avoid lifting your toes,…
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Illustration showing the Pistol Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Technique

How to do the Pistol Squat

  1. 1 Stand with your feet together.
  2. 2 Hold a light plate or dumbbell (10 pounds or lighter) out in front of you to use as a counterweight, which will help with balance.
  3. 3 Descend into a rock-bottom position while keeping your feet firmly planted on the floor. Avoid lifting your toes, rocking around on your feet, or raising your heels.
  4. 4 Stand up in a smooth and controlled manner. Resist the temptation to “bounce” out of the bottom position.