Single Leg Squat pistol

Instructions

1
Stand with feet hip-width apart, arms extended forward at shoulder height for balance, torso upright with neutral spine, weight distributed evenly across both feet
2
Engage core and maintain neutral posture; prepare legs for explosive movement by shifting weight slightly into the heels
3
Lower body by bending at hips and knees simultaneously, descending into a squat position until thighs reach approximately parallel to ground or deeper, maintaining forward knee alignment over toes and arms extended for counterbalance
4
Explosively drive through heels and extend hips and knees to propel body upward into a jump, extending ankles plantar flexion to achieve maximum height, landing softly with bent knees to absorb impact and immediately transition into next repetition
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Single Leg Squat pistol allows you to target the Quadriceps with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Pro Tips

To maximize the Single Leg Squat pistol, actively squeeze the Quadriceps at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Single Leg Squat pistol
  • Cable Single Leg Squat pistol
  • Banded Single Leg Squat pistol

Beginner Tips

If you are new to the Single Leg Squat pistol, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions