Legs
pistol-squat-muscles
Stand tall, extend one leg straight forward, and your arms forward for balance. Initiate the squat by bending the standing knee, keeping your chest up and back straight.
- Equipment
- No Equipment
- Difficulty
- Advanced
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- Quadriceps
- Gluteus maximus
Secondary muscles
- Hamstrings
- Gastrocnemius
- Soleus
- Gluteus medius
- Rectus abdominis
Target muscles
- legs
- glutes
- abs
How to perform
- 1
Stand tall, extend one leg straight forward, and your arms forward for balance.
- 2
Initiate the squat by bending the standing knee, keeping your chest up and back straight.
- 3
Lower your body slowly and with control, aiming to get your hamstring to touch your calf.
- 4
Ensure your standing heel remains on the ground and your knee tracks over your toes.
- 5
Drive powerfully through the heel of your standing foot to return to the starting position.
- 6
Complete repetitions on one leg before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
