Quads
TRX Pistol Squat
The TRX Pistol Squat is a strength exercise with a TRX for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 16%.
How to do it
- Adjust the TRX straps to mid-length and face the anchor, holding one handle in each hand at chest height.
- Step back until the straps are taut and stand on one leg, the other leg straight out in front.
- Sit back and down on the standing leg, letting the arms straighten as you lower.
- Go as deep as you can control, aiming for the hip below the knee.
- Stand back up with light help from the straps, then switch legs after the set.
Tips
- Use the straps for balance first and pulling help second.
- Keep the standing heel flat throughout.
Common mistakes
- Hanging on the straps at the bottom.
- Letting the straps go slack.
- Dropping the free leg to the floor.
Muscles worked by the TRX 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.
TRX Pistol Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the TRX Pistol Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.
Is the TRX Pistol Squat good for beginners?
Yes. The TRX Pistol Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the TRX Pistol Squat?
For example the Assisted Pistol Squat, Pistol Squat and Shrimp Squat. They train mostly the same muscles, some with different equipment.
How do you make the TRX Pistol Squat harder?
Add weight or reps, or move on to the Kettlebell Pistol Squat and 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.