TRX Pistol Squat

How to do it

1. Anchor the suspension trainer and hold the handles with both hands, arms extended.
2. Stand tall, lift one leg straight out in front of you, keeping it off the ground.
3. Initiate the squat by pushing your hips back and bending the standing knee, lowering your body as deep as possible.
4. Keep your chest up, back straight, and use the TRX for balance and support as needed.
5. Drive through your heel to return to the starting position, extending the standing leg fully.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Squat, it loads Lower back / erectors 30 points lower, Quads 15 points lower, Adductors (inner thigh) 15 points lower. It needs Suspension trainer where the other uses Barbell. Compared with the TRX Lunge, it loads Abductors (outer hip) 25 points lower, Glutes 10 points lower, Quads 5 points higher.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Hack Squat Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands
• Dumbbell Squat Dumbbells
• Single-Leg Press Machines
• Smith Machine Front Squat Smith machine
• Pistol Squat BodyweightProfessional
• TRX Squat Suspension trainer
• Kettlebell Squat Kettlebells
• Horizontal Leg Press Machines
• Overhead Squat BarbellIntermediate

Other exercises for the Quads

• TRX Lunge 80% Suspension trainer
• Leg Extension 90% Machines
• Bulgarian Split Squat 90% DumbbellsBenchIntermediate
• Step-Ups 85% DumbbellsBenchIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.