Pistol Squat
Pistol Squat trains 6 of the 18 muscle groups Full Coverage tracks: Quads 90%, Glutes 50%, Adductors (inner thigh) 30%, Abs 25%, Calves 20%, Hamstrings 15%.
How to do it
- Stand on one leg with the other extended forward, arms out for balance.
- Hinge at the hips and bend the standing knee, keeping the chest up.
- Descend slowly until the back of the thigh touches the calf.
- Drive through the standing heel to return to standing.
- Complete reps per side, then switch legs.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 90%
- Glutes 50%
- Adductors (inner thigh) 30%
- Abs 25%
- Calves 20%
- Hamstrings 15%
How it compares
Compared with the Barbell Squat, it loads Lower back / erectors 30 points lower, Adductors (inner thigh) 15 points lower, Quads 10 points lower. It needs Bodyweight where the other uses Barbell. Compared with the Split Squat, it loads Abductors (outer hip) 35 points lower, Abs 25 points higher, Hamstrings 10 points lower.
Other ways to train this
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Barbell Squat
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Leg Press
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Hack Squat
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Dumbbell Front Squat
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Front Squat
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Smith Machine Squat
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Bodyweight Squat
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Jump Squat
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Kettlebell Front Squat
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Band Squat
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Dumbbell Squat
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Single-Leg Press
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Smith Machine Front Squat
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TRX Squat
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TRX Pistol Squat
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Kettlebell Squat
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Horizontal Leg Press
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Overhead Squat
Other exercises for the Quads
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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