Pistol Squat - Instructions, Variations & Alternatives

Muscles involved

• Quadriceps
• Glutes

• Adductors
• Calves

Also known as

• Single Leg Squat

How to perform

Pistol Squat - Starting position

Pistol Squat - Muscle Under Tension

1. Set up & Starting position (standing)
   Stand up straight and lift one leg forward just off the floor.

2. Eccentric phase
   Bend your supporting leg and slowly lower yourself down until your butt nearly hits the floor while keeping the opposite leg straight and off the ground.

3. Concentric phase
   Push through the heel to return to the starting position. Switch sides and repeat.

Exercise Alternatives

• Skater Squat
• Bulgarian Squat
• Lateral Step Up
• Split Squat