Strength

Pistol Squat

by Jace

The hardest bodyweight squat there is: one leg, full range, and a lot of balance.

How to do it

  1. Stand on one leg with the other leg reaching forward, arms out for balance.
  2. Sit down slowly on the standing leg, heel planted and the knee tracking over the foot.
  3. Stand back up without touching the free foot down — keep a chair behind you and squat to it while you learn.
Barbell Back SquatQuads · Intermediate · 3 × 8Bodyweight SquatQuads · Beginner · 3 × 15Goblet SquatQuads · Beginner · 3 × 10Leg PressQuads · Beginner · 3 × 12Wall SitQuads · Beginner · 3 × 30 sDeep Squat HoldQuads, Glutes · Intermediate · 2 × 40 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Pistol Squat — how to do it, muscles worked · Sport AI