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Pistol Squat


Pistol Squat
Table Of Contents

Exercise Description

Main Target Muscles

Glutes, Hamstrings, Quads

Secondary Target Muscles

Hip Adductors

Workout Type


Gym Gear


Fitness Level




Power Move

Functional Movement

Target Muscle: Glutes, Hamstrings, Quads, Hip Adductors

Pistol Squat Overview

Pistol Squat wins the game when it comes to talking about the king of squats. They are undoubtedly one of the best yet most challenging exercises that you can do to work on your lower body. You need to do other exercises to build strength before advancing to this form.

Apart from that, it is also essential to practice the proper technique with some trainer to do this exercise, or you might stress your knees.

How to Do It

  • Stand with your feet shoulder-width apart, and raise your arms till they are in front of you at the level of your shoulder. Now pull your shoulder back while engaging your core.
  • Lift one leg and try to hold it in front of you in a raised position.
  • Lower into a squat by bending your supporting knee, and keep your upper body and back as straight as possible.
  • Make sure that your butt is close to your supporting heel, engage your glutes and use that heel to lift yourself.
  • Return to your starting position.
  • Repeat on the other leg.

Pistol Squat Tips

  • Make sure to start slow and practice with a trainer.
  • Once you have mastered the technique, add weight to make your exercise more challenging.

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