Pistol Squat
Legs
Bodyweight
Advanced
START
END
THE CUE
Single-leg full-depth squat with the non-working leg extended straight in front of you. Requires tremendous strength, balance, and ankle mobility.
MUSCLES WORKED
Quadriceps, Glutes
Also: Hamstrings, Core, Hip Flexors (balance)
COACH'S NOTE
Single leg, full depth, arms forward
How to do it
01
Stand on one leg with the other leg extended straight out in front of you, hovering off the floor. Arms can be extended forward for counterbalance.
The full pistol squat guide is in the app.
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4 more steps
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4 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
compound · bodyweight
STYLE
Full gym
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for pistol squat from your goal, experience and gear, then adjusts them as it learns how you recover.
More for legs
IN THE APP
Log pistol squat in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone