Strength

Band Pistol Squat

The Band Pistol Squat is a comprehensive lower-body exercise to improve strength, stability, and balance in thighs and buttocks. It combines a resistance band with a single-leg squat for targeted muscle training and coordination.
View all exercises
Band Pistol Squat instructions
Step-by-step instructions
1
Stand in front of a squat rack or pole, holding a resistance band with both hands.
2
Wrap the band around the rack or pole at waist height and hold it with both hands.
3
Lift one foot off of the floor and extend it in front of you.
4
With your weight on the heel of your standing foot, lower yourself down until your rear end is just above the floor.
5
Push through your standing heel and rise back up to the starting position. Repeat with the other leg for the programmed number of reps.
Stand in front of a squat rack or pole, holding a resistance band with both hands.
Wrap the band around the rack or pole at waist height and hold it with both hands.
Lift one foot off of the floor and extend it in front of you.
With your weight on the heel of your standing foot, lower yourself down until your rear end is just above the floor.
Push through your standing heel and rise back up to the starting position. Repeat with the other leg for the programmed number of reps.
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
Band Curl To Press with trainwell
Band Curl To Press
The Band Curl To Press is a dual-action exercise strengthening biceps and shoulders using a resistance band. It combines a curling motion and an upwards press for total upper body muscle activation.
Try it out
Bodyweight
Step Jack with trainwell
Step Jack
The Step Jack is a low-impact, full-body cardio workout that enhances cardiovascular health and endurance. It combines stepping and arm movements, engaging your core, arms, and legs.
Try it out
Strength
Single Kettlebell Side Bend with trainwell
Single Kettlebell Side Bend
The Single Kettlebell Side Bend targets obliques, strengthening the core and enhancing balance. This exercise is great for building strength, improving stability, and enhancing flexibility.
Try it out
Start your fitness journey today
Enjoying exercises like Band Pistol Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer