Bodyweight

Pistol Squat

The Pistol Squat is a tough bodyweight exercise improving leg strength, core stability, balance, and flexibility. It involves a deep, single-legged squat, offering significant gains in power and flexibility.
View all exercises
Pistol Squat instructions
Step-by-step instructions
1
Stand up straight with your feet hip-width apart.
2
Raise one foot off the floor and extend it in front of you.
3
Slowly lower your body using your other leg, keeping your outstretched foot off the floor.
4
Pause for a moment when your standing knee is in line with your hip.
5
Push yourself back up to a standing position and repeat for the programmed number of reps. Switch to the other foot and do the same.
Stand up straight with your feet hip-width apart.
Raise one foot off the floor and extend it in front of you.
Slowly lower your body using your other leg, keeping your outstretched foot off the floor.
Pause for a moment when your standing knee is in line with your hip.
Push yourself back up to a standing position and repeat for the programmed number of reps. Switch to the other foot and do the same.
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
Med Ball Superman Hold with trainwell
Med Ball Superman Hold
The Med Ball Superman Hold is a core strengthening exercise targeting the lower back and glutes. It involves balancing on a medicine ball in a 'superman' pose, enhancing stability, balance, and endurance.
Try it out
Strength
Kettlebell Decline Bench Press with trainwell
Kettlebell Decline Bench Press
The Kettlebell Decline Bench Press targets your upper chest and arms. It involves pushing a kettlebell upwards on a decline bench, promoting muscle stretch, contraction, strength, and size enhancement.
Try it out
Strength
Seated Single Kettlebell Figure 8 with trainwell
Seated Single Kettlebell Figure 8
Boost strength and stability in your arms and core with the seated single kettlebell figure 8 exercise. This unique workout enhances endurance, coordination, and balance while passing a kettlebell in a figure 8 pattern.
Try it out
Start your fitness journey today
Enjoying exercises like Pistol Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer