How to Do Pistol Squat: Muscles Worked & Proper Form

a gif showing how to perform a pistol squat with proper form

Muscles Worked in Pistol Squats

muscles worked in pistol squat

Primary muscles worked:

Secondary muscles worked:

How to Do Pistol Squats

  1. Stand upright with your feet shoulder-width apart and extend one leg straight out in front of you.
  2. Keep your chest up, core engaged, and arms extended forward for balance.
  3. Bend your standing leg and lower your body into a squat position while keeping the extended leg straight and off the ground.
  4. Descend as low as you can while maintaining balance and control.
  5. Press through the heel of your standing leg to return to the starting position.
  6. Repeat for reps and switch legs.

Commentary

The Pistol Squat is a challenging unilateral exercise that builds strength, balance, and mobility in the lower body. It’s excellent for targeting the quads, glutes, and stabilizing muscles.

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Text and graphics from the StrengthLog app.