Pistol Squat
The Pistol Squat primarily works the Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary activation of the Gluteus Maximus, Vastus Intermedius and stabilizer support from the Erector Spinae, External Obliques, Rectus Abdominis, Tibialis Anterior. It is a bodyweight compound exercise at advanced difficulty.
The Pistol Squat is a advanced compound exercise requiring no equipment, following a squat movement pattern. It primarily targets the Rectus Femoris, Vastus Lateralis, Vastus Medialis, with secondary engagement of the Gluteus Maximus, Vastus Intermedius. As a unilateral push, each side is trained independently for balanced development.
Single-leg squat to full depth emphasizing quad strength and mobility.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Rectus Femoris, Vastus Lateralis, Vastus Medialis |
| Secondary | Gluteus Maximus, Vastus Intermedius |
Muscles Worked
The Rectus Femoris, Vastus Lateralis, and Vastus Medialis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Gluteus Maximus, and Vastus Intermedius act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, External Obliques, Rectus Abdominis, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Vastus Lateralis (quadriceps)
- Primary Muscle Vastus Medialis (quadriceps)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Vastus Intermedius (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Bend at hips and knees, lowering body until thighs are parallel to floor.
- Drive through feet to return to standing position.
- Repeat.
Comments
- Perform equal reps on each side.
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Femoris, Vastus Lateralis, Vastus Medialis) and can be substituted based on your equipment or variation preferences.
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