CoPilot is now trainwell!
Learn more.
New feature
: Invite your friends and family to train with you!
Learn more
Get my plan
Home
What is trainwell?
About
FAQ
Contact
Trainers
Exercise Library
Reviews
Get my plan
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
Single Leg Barbell Romanian Deadlift
The Single Leg Barbell Romanian Deadlift improves balance, stability, strength, and flexibility. It mainly targets your leg and glute muscles, with one rep performed on each leg.
Try it out
Strength
Seated Single Kettlebell Lumberjack
The Seated Single Kettlebell Lumberjack exercise works your upper and lower body, strengthening shoulders, back, and legs, while improving core stability. Its axe-swinging motion offers comprehensive fitness benefits.
Try it out
Cardio
Rowing
Rowing is a full-body exercise targeting key muscle groups like arms, legs, and core. It improves cardiovascular health and endurance by stimulating heart rate. Mimicking boat rowing, it offers an efficient workout to elevate fitness levels.
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