Strength

Dumbbell Pistol Squat

The Dumbbell Pistol Squat is a tough lower-body workout enhancing your thighs, hips, and buttocks strength. Adding a dumbbell increases intensity and balance challenge, improving overall balance, strength, and hip flexibility.
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Dumbbell Pistol Squat instructions
Step-by-step instructions
1
Stand upright holding a dumbbell in one hand by your side, with your feet shoulder-width apart.
2
Lift one foot off the floor, slightly in front of you.
3
Slowly lower your body by bending at your knee on your standing leg, keeping the other leg extended out straight in front of you.
4
Lower your body as far as you comfortably can while keeping your balance. Don't let your knees extend past your foot.
5
Slowly push your body back up to stand. That's one rep. Switch legs and repeat.
Stand upright holding a dumbbell in one hand by your side, with your feet shoulder-width apart.
Lift one foot off the floor, slightly in front of you.
Slowly lower your body by bending at your knee on your standing leg, keeping the other leg extended out straight in front of you.
Lower your body as far as you comfortably can while keeping your balance. Don't let your knees extend past your foot.
Slowly push your body back up to stand. That's one rep. Switch legs and repeat.
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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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