Bodyweight

Pistol Squat

The Pistol Squat is a tough bodyweight exercise improving leg strength, core stability, balance, and flexibility. It involves a deep, single-legged squat, offering significant gains in power and flexibility.
View all exercises
Pistol Squat instructions
Step-by-step instructions
1
Stand up straight with your feet hip-width apart.
2
Raise one foot off the floor and extend it in front of you.
3
Slowly lower your body using your other leg, keeping your outstretched foot off the floor.
4
Pause for a moment when your standing knee is in line with your hip.
5
Push yourself back up to a standing position and repeat for the programmed number of reps. Switch to the other foot and do the same.
Stand up straight with your feet hip-width apart.
Raise one foot off the floor and extend it in front of you.
Slowly lower your body using your other leg, keeping your outstretched foot off the floor.
Pause for a moment when your standing knee is in line with your hip.
Push yourself back up to a standing position and repeat for the programmed number of reps. Switch to the other foot and do the same.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Med Ball Superman with trainwell
Med Ball Superman
The Med Ball Superman exercise targets lower back and glutes, boosting core stability and back endurance. Usually done with a medicine ball, this Superman-pose movement lays on the stomach, offering resistance for muscle improvement.
Try it out
Strength
Band Squat with trainwell
Band Squat
The Band Squat strengthens lower body muscles like thighs, hips, and buttocks. Perform a squat against a resistance band to improve strength, stability, and boost fitness levels.
Try it out
Bodyweight
Hollow Roll with trainwell
Hollow Roll
Hollow Roll is a full-body exercise that targets abs and core for improved stability and strength. This workout combines a hollow body position with a tuck and roll movement for balance, coordination, flexibility, and aerobic benefits.
Try it out
Start your fitness journey today
Enjoying exercises like Pistol Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer