Pistol squat
- Advanced
- Bodyweight
- Unilateral
Heel down, lower slowly, free leg out front
Muscles worked
- Primary:
- Quads
- Secondary:
- Core, Glutes
How to do it
- Stand on one leg and extend the other in front.
- Lower the hips by bending the support knee while keeping balance.
- Drive up through the heel to extension.
Common mistakes
- Letting the knee cave inward.
- Dropping into the descent without control.
Tips
- Progress with support (TRX or a box) until you build control.
- Reach the arms forward to counterbalance.