Pistol Squat

Also known as: Single-Leg Squat, One-Legged Squat

Pistol Squat is a compound strength exercise using body only that trains the quadriceps.

Open in MyoAmigo →

Primary muscles: Quadriceps

Secondary muscles: Glutes, Hamstrings, Calves, Abdominals

How to do it

1. Stand on one leg with the other extended straight in front of you, arms forward for counterbalance.
2. Push your hips back and bend the standing knee, lowering under control until your hamstring meets your calf.
3. Keep your heel flat and the raised foot off the floor throughout.
4. Drive through the standing heel to stand back up without letting the knee cave.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Pistol Squat from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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