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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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