Quads
Pistol Squat
The Pistol Squat is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 16%.
Also known as: one leg squat, single leg squat
How to do it
- Stand on one leg with the arms extended straight forward at shoulder height.
- Lift the other leg straight out in front, heel just off the floor.
- Sit down on the standing leg, keeping the heel flat and the free leg raised.
- Lower until the hip is fully below the knee and the free leg is parallel to the floor.
- Drive through the standing foot to stand tall, then switch legs after the set.
Tips
- Reach the arms forward as a counterweight to stay over the mid-foot.
- Lower slowly: most balance losses happen in a fast descent.
Common mistakes
- Falling backward at the bottom because the heel lifts or the ankle locks.
- Standing knee caving inward.
- Rounding the back to reach depth.
Muscles worked by the Pistol Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Squatting on one leg: quads and glute max carry all the body weight, glute medius stops the knee caving, and the free leg is held by the hip flexors.
Pistol Squat alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Pistol Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.
Is the Pistol Squat good for beginners?
The Pistol Squat is rated advanced. If you are new, learn the Assisted Pistol Squat first and build up from there.
What is a good alternative to the Pistol Squat?
For example the Assisted Pistol Squat, TRX Pistol Squat and Skater Squat. They train mostly the same muscles, some with different equipment.
How do you make the Pistol Squat harder?
Add weight or reps, or move on to the Kettlebell Pistol Squat.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.