Strength

Med Ball Pistol Squat

The Med Ball Pistol Squat is a dynamic full-body workout that boosts leg power, balance, and flexibility by squatting on a single leg while holding a medicine ball. Excellent for comprehensive lower-body development.
View all exercises
Med Ball Pistol Squat instructions
Step-by-step instructions
1
Stand tall with a medicine ball in your hands, held at chest height.
2
Lift one foot off the ground, balancing on the other foot.
3
Lower your body into a squat, keeping your balance on the foot on the ground.
4
Squat down as far as you can go, aiming to get your thigh parallel to the floor, all while keeping the other leg extended in front of you. Keep the medicine ball in front of your chest.
5
Push through your grounded foot to return to the standing position, then switch to the other foot and repeat. Make sure to keep your knees properly aligned with your feet in order to prevent injury.
Stand tall with a medicine ball in your hands, held at chest height.
Lift one foot off the ground, balancing on the other foot.
Lower your body into a squat, keeping your balance on the foot on the ground.
Squat down as far as you can go, aiming to get your thigh parallel to the floor, all while keeping the other leg extended in front of you. Keep the medicine ball in front of your chest.
Push through your grounded foot to return to the standing position, then switch to the other foot and repeat. Make sure to keep your knees properly aligned with your feet in order to prevent injury.
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
Dumbbell Bulgarian Split Squat with trainwell
Dumbbell Bulgarian Split Squat
The Dumbbell Bulgarian Split Squat is a lower body workout for legs and glutes. It involves a lunge-like motion with dumbbells, enhancing strength, balance, and leg muscle development. One rep includes both sides.
Try it out
Strength
Kettlebell Step Up with trainwell
Kettlebell Step Up
Kettlebell Step Up exercise upscales traditional routines with weight resistance, primarily strengthening legs and core, aiding balance and coordination, and enhancing overall strength.
Try it out
Bodyweight
Single Leg Bodyweight Calf Raise with trainwell
Single Leg Bodyweight Calf Raise
Single Leg Bodyweight Calf Raise is an effective exercise for improving lower body strength and balance by targeting calf muscles. It helps in strengthening calves and building endurance by lifting the body off the ground on one toe.
Try it out
Start your fitness journey today
Enjoying exercises like Med Ball Pistol Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer