single leg squat (pistol) male
The single leg squat (pistol squat) is a challenging lower body exercise that targets the glutes, quadriceps, hamstrings, and calves. It requires significant strength, balance, and mobility to perform correctly, making it suitable for advanced practitioners.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
quadricepshamstringscalves
Instructions
- Stand with your feet shoulder-width apart and arms extended in front of you.
- Lift your right foot off the ground and extend it forward.
- Slowly lower your body down by bending your left knee and pushing your hips back.
- Keep your chest up and your back straight as you lower yourself down.
- Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your left heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
