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
Top Half Dumbbell Curl with trainwell
Top Half Dumbbell Curl
The Top Half Dumbbell Curl is an excellent strength and flexibility exercise for biceps. It involves curling the weight from halfway to the shoulder, targeting the bicep's top portion for increased size and strength.
Try it out
Bodyweight
Spiderman Push Up with trainwell
Spiderman Push Up
The Spiderman Push Up boosts strength and core stability. You move one knee towards the elbow on the same side during a push up, challenging your arms, chest, and abs while improving flexibility and balance.
Try it out
Strength
Alternating Kettlebell Overhead Press with trainwell
Alternating Kettlebell Overhead Press
The Alternating Kettlebell Overhead Press is a dynamic shoulder and arm exercise. Lift a kettlebell from your shoulder to overhead, alternating arms per rep. Aids in enhancing upper body strength and stability.
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