Upper Legs Exercise · Body Weight

Expand

Single Leg Squat (pistol) Male

Category

Upper Legs

Equipment

Body Weight

Target

Glutes

Share

The pistol squat asks one leg to do everything a two-legged squat splits between two — strength, balance, and ankle mobility all have to show up at once, which is why it humbles lifters who can squat heavy with a barbell but have never tried it unloaded on one leg. Most people lose the pistol to ankle or hip mobility long before they lose it to quad strength. It's as much a mobility test as a strength one.

How to Do the Single Leg Squat (pistol) Male

1. Stand with your feet shoulder-width apart, arms reaching out in front of you.
2. Raise your right foot off the floor and extend it forward.
3. Bend your left knee and push your hips back to slowly lower your body.
4. Keep your chest lifted and your back straight throughout the descent.
5. Descend until your left thigh is parallel to the floor, or as far as is comfortable.
6. Hold briefly at the bottom, then drive through your left heel to return to standing.
7. Complete your target reps on one side, maintaining smooth control, then switch sides and repeat.

Muscles Worked

The Single Leg Squat (pistol) Male primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Single Leg Squat (pistol) Male work?

The Single Leg Squat (pistol) Male primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.

What equipment do I need for the Single Leg Squat (pistol) Male?

The Single Leg Squat (pistol) Male is done with no equipment — just body weight.

What's a good alternative to the Single Leg Squat (pistol) Male?

If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.